Easy Vegetarian Smash Burgers

Triple the recipe and stash some in the freezer, perfect for your next BBQ event. What's so great about TVP is how well it stores away in the pantry, the flavor is quite plain, which is also it's super power. It observes every added flavor which means you can turn it into anything you like! Like these amazing smash burgers. I am not always prepared for every get together, so I'm thankful when my freezer is ready for me. This is my summer staple and hopefully it will soon be yours too!

DINNER

5/26/20253 min lezen

Smash Burgers

Grilling season is upon us, these smash burgers are such a crowd pleaser. They're great to make ahead, and even freeze really well. This way when a last minute grill party comes along, you will be ready and won't have to sacrifice your health goals. I am personally not a big fan of most plant based burger brands that are sold in our grocery stores. They're usually filled with added seed oils and ingredients no one knows the source from. This is why I love these burgers and try to double or even triple the batch to have some prepared for later.

Why Choose Textured Vegetable Protein?

Textured vegetable protein (TVP) is a game-changer when it comes to making plant-based dishes. It mimics the texture of meat and is packed with protein, making it an excellent choice for burger patties. Bonus points for being a pantry staple! If you've never heard of TVP, they're defatted, dried soy chunks. Which might not sound super appetizing, but trust me, the texture mimics beef really well, and it's plain taste is it's super power. Making a great replacement for taco meat, burger patties, hot dogs etc.

Ingredients

1 cup textured vegetable protein (TVP)
1 tbsp better than bouillon low sodium (or vegetable stock powder)
1 can (15 oz) black beans, drained and rinsed
1 cup shredded parmesan cheese
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp cumin
1 tsp smoked paprika
1 tbsp tomato paste
Salt and pepper, to taste
1/3 cup bread crumbs
1 tbsp avocado oil (for cooking)

Instructions

Start by rehydrating the textured vegetable protein. In a bowl, combine the TVP with 1 cup of boiling water and 1 tbsp of better than bouillon. Let it sit for about 10 minutes until it absorbs the water and softens.
On low to medium heat in a small frying pan add a tiny bit of oil and the chopped onion and garlic, fry until soft and tender.
In a large mixing bowl mash the black beans, then add the rehydrated TVP, cheddar cheese, tender chopped onion/minced garlic mix, cumin, smoked paprika, tomato paste and season with salt and pepper. Mix everything well until it’s thoroughly combined.
This part is totally optional, but highly recommend. Add 1/3 cup breadcrumbs to bind the burgers mixture. Knead until desired burger consistency.
Form the mixture into 6 equal burger patties. Divide each burger with a small piece of parchment to keep them separated and prevent from sticking. (Make them as thick or thin as you like, I prefer smash burger style.)
Heat a skillet or flat top grill over medium heat, add avocado oil and cook the patties for about 5-7 minutes on each side. Try not to flip them during cooking time to prevent breakage..

Optional add ons

My personal favorite for a low carb bun are Hero's Burger Buns. They're high in protein and fiber, low in carbs, and only 90 calories per burger bun. I'm a big of sauces, recipe below shows you a super easy tzatziki. Think of toppings like cheddar cheese, pickled vegetables, mushrooms and onions etc. These burgers can be flavored well with a lot of toppings!