Vegan Burgers (High-Protein & Low-Fat)
These High-Protein, Low-Fat Vegan Burgers are built for real life! They’re made with a powerful combo of soy curls, TVP, black beans, and vital wheat gluten, which gives them that dense, satisfying “bite” you usually only get from store-bought meat-style patties. Ideal for making extra and freezing!!
Equipment
Ingredients
- 84 g soy curls*
- 84 g textured vegetable protein*
- 1 can cooked & drained black beans (15oz)
- ¾ cup water or beet juice for color
- 3 tablespoon coconut aminos
- 2 teaspoon dark mushroom soy sauce optional
- 3 tablespoon nutritional yeast
- 1 tablespoon onion powder
- 1 teaspoon smoked paprika
- ½ teaspoon liquid smoke
- 1¾ cups vital wheat gluten
Instructions
Rehydrate the soy curls and TVP
- Place the soy curls and textured vegetable protein in a large bowl. Pour hot water over them, using enough to fully cover. Let soak for 10–15 minutes, until softened. Drain well, then squeeze out excess liquid. The mixture should be moist but not dripping.
Blend the bean mixture
- Add the beans, water, coconut aminos, dark mushroom soy sauce (if using), nutritional yeast, onion powder, smoked paprika, and liquid smoke to a food processor. Blend until mostly smooth.
Add the soy curls and TVP
- Add the rehydrated soy curls and TVP to the food processor. Pulse several times until the soy curls are broken into small pieces but still have some texture. Avoid over-processing, you want a ground "meaty" texture rather than a paste.
Mix in the vital wheat gluten
- Add the vital wheat gluten and process on low speed for 1 minute to combine everything well.
Shape the burgers & Steam
- Divide into 8 equal portions (~160g per burger) and shape into patties about ¾ inch thick. Wrap each burger in parchment and foil.
- Place the patties in a steamer basket over a pot with an inch or two of water in the base (or an instant pot with the trivet and water in the bottom) in a single layer. Steam for 45 minutes and allow natural release if using the instant pot.
Let them cool
- Allow the burgers to cool for 15–20 minutes. This helps them firm up and makes them easier to handle. When able to safely handle, unwrap the burgers.
Freezing and Serving
- The burgers can be frozen after they are cooled. They will keep for up to 6 months.
- When ready to eat- Heat a nonstick or well-seasoned cast-iron skillet or grill over medium heat. Cook the burgers for 3–5 minutes per side, until browned, warmed through and slightly crisp on the outside.
Notes
*I like to use the combination of soy curls and tvp to bring a bit more fat into the burgers without increasing the calories too much. This recipe should work with any combination of the two, just make sure to measure by weight.
**Recipe inspired by and adapted from the High Protein Vegan Burgers by Thomas Pagot of Full of Plants. Original recipe: High-Protein Vegan Burgers - Full of Plants
Nutrition
Serving: 1burger (~160g) | Calories: 225kcal | Carbohydrates: 22g | Protein: 31g | Fat: 2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.1g | Sodium: 210mg | Potassium: 228mg | Fiber: 7g | Sugar: 2g | Vitamin A: 125IU | Vitamin C: 0.2mg | Calcium: 83mg | Iron: 4mg
Did you try this recipe?Let me know how it was!