Grillable Veggie Burger Patties – a meal-prep champion!

Grillable Veggie Burger Patties – a meal-prep champion!

Not only are these easy-licious veggie burger patties a back-to-school meal-prep star, they are also grillable and can pair with any burger, bagel, and vegetable disks. Lunch, snacks, or outdoor parties, they’ve got you well covered!

As we roll into the last few weeks of summer holiday, garden parties, weekend brunches, lake/park BBQ are probably still packed on the agenda. It is now also good time to start transitioning into our back-to-work and back-to-school rhythms to avoid end-of-summer stress. This can be as simple as sneaking in some healthy bites in between dine-outs, occasionally meal-prepping for slow-pace office days, adding a light run or park workout before outdoor BBQ’s (or at least working the grill as hard as you can to burn off some extra calories :P)

Bagel Veggie Burger
Bagel Burger up close

Today we’ll be tackling that on all fronts! Made from some of the healthiest yet most widely-available vegetables and legumes, these veggie burger patties are loaded with plant-based protein, fibre, and nutrients. It is versatile enough to pair with any burger bun, bagel, or vegetable disks of your choice, to be served for lunch, or snack. They are also BBQ-friendly enough to help healthify your grill parties.

It is adapted and veganised from Donal Skehan’s Mega Beet Burger with flax-egg as binder, soy sauce and tomato puree for umami effect, rolled oats and sesame seeds for the extra crunch.

With only 4-5 key ingredients, a few spices, soy sauce, fresh herbs and about 30-40 minutes cooking, you’ll have 6 full-meal sized or 8 snack-sized burger patties that are ready to rock ‘n roll.

Veggie loaded beet burger ingredients
Veggie Burger Patties
They do look “meaty”, don’t they?

Give this a try and let me know if it is indeed a meal-prep champion!

Also, check out our tuna bagel/burger recipe for another healthy meal-prep inspiration

Bagel for burger

FYI, this is a simple veggie burger patty that is quick and suitable for home cooking or meal-prepping. For those fancying a gourmet vegan burger, we serve a variety of them on our lunch menu’s at Food2Fit Deli. This is a healthy ready meal subscription service in Amsterdam that brings you tasty and nutritious gourmet meals every day. Check out our website to find our how you can eat and live healthy without hassle.

Loaded Beet Burger – Grillable veggie burger patties
Prep Time
30 mins
Cook Time
15 mins
 
A simple and delicious veggie burger recipe that will spice up with any back-to-school and back to-work meals! Made from just a few pantry essentials, they are loaded with plant-based protein, fibre, vitamins and nutrients.
Course: bbq, Brunch, Lunch
Keyword: back-to-school, beet burger, healthy burgers, mealprep, meatless, vegan, veggie burger
Servings: 6 large patties
Calories: 189 kcal
Author: H.P.
Ingredients
The loaded veg burgers
  • 1 can (~265gchickpeas drained, rinsed and dried
  • 1 medium (~350-400gzucchini grated  squeeze out moisture to retain approx. 250-300gr dry shreds
  • 1 medium red beetroot
  • 2 carrots ~150-165gr, shredded
  • 1 tbsp grated ginger approx. 8gr thumb-sized piece
  • 1.5 tbsp (~15gsesame seeds
  • 100 gr rolled oats (jumbo oat flakes
  • 12-15 ml oil for pan frying
  • OPTIONAL some red onion cut into rings
Seasonings and herbs
  • 2 shallots ~60gr
  • 3 garlic cloves
  • ½ tsp cayenne pepper
  • 1 tbsp (~15mlow sodium soy sauce
  • 2 tbsp tomato puree
  • ½ tsp chilli flakes
  • ½ tsp cumin
  • ¼ tsp (~1gsalt
  • ¼ tsp pepper
  • 1 bunch of coriander
  • 2 stalk green onions
Instructions
Prepare the ingredients
  1. Drain, rinse and dry chickpea from the can (See Note 1)
  2. Wash and grate zucchini. Squeeze out the moisture with hand, kitchen towel, or with a potato ricer. This will avoid the mixture to be soggy
  3. Peel and grate beetroot. Use glove and glass chop board if you have to prevent colour stains
  4. Mince shallot and garlic
  5. Roughly chop green onion and coriander
Cooking
  1. Heat 1 tbsp (approx. oil in a pan, on medium heat
  2. Sautee onion for 2-3 mins until translucent
  3. Add garlic, followed by tomato paste
  4. Add carrot and beetroot.
  5. Cook for about 2mins
  6. Add shredded zucchini
  7. Add half of the seasoning spices and 1 tbsp soy sauce
  8. Cook for about 5 minutes until vegetables are soft and cooked
  9. As beet and zucchini will produce moisture during cooking, you’d want to squeeze out the extra liquid with a colander
  10. Transfer chickpeas to the food processor, followed by the remainder of the seasoning
  11. Add the sautéed vegetable mixture, coriander and green onion
  12. Pulse until chickpeas are broken down and well blended with the vegetables
  13. Add rolled oats and sesame seeds
  14. Pulse a few times until everything is incorporated into a coarse patty mixture
  15. Add salt to taste if needed
  16. Form into 4-6 round patties
  17. (OPTIONAL) Press onto both sides of the patties some rings of red onion (See Note 2)
Final cooking – Bake/Grill/Pan-fry
  1. Heat some oil in a pan, on medium heat
  2. If pan-fry: heat oil on medium heat and fry each side for about 2-3 mins
  3. If bake: brush each side of the patties with some oil. Bake for 10-12 mins at 180C/375F
  4. If grill: rush each side of the patties with some oil and grill for a few mins
Recipe Notes

(1) Save the chickpea liquid (aka aquafaba) from the can. Store in closed container in the fridge. This can be used as egg white substitute in baking and cooking.
(2) Adding the onion rings really elevates the flavour of veggie burgers as they caramelise during cooking and produce natural umami

Nutrition Facts
Serving Size 1 large patty
Servings Per Container 6

Amount Per Serving
Calories 190 Calories from Fat 48.6
% Daily Value*
Total Fat 5.4g 8%
Saturated Fat 0.4g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 385mg 16%
Total Carbohydrate 31.6g 11%
Dietary Fiber 7.5g 30%
Sugars 5.9g
Protein 8.4g 17%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.




Leave a Reply

Your email address will not be published. Required fields are marked *