3 Healthy Veggie Burgers (Vegan Recipes) | Joanna Soh

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SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Whether you’re a vegetarian, vegan or just looking to add more vegetables to your diet, try these healthy VEGGIE BURGER recipes!

You get to satisfy your cravings for burgers, but without the saturated fat.These burgers are high in protein & fibre, but low in fat. Oh, the patties are gluten-free as well!

SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

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Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

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1) CURRY CHICKPEA BURGER
Ingredients (4 Patties)
1. 1 can Chickpeas, washed and drained – 290Cals
2. 2 Garlic Clove, minced – 9Cals
3. 2 tbsps. Olive Oil – 138Cals
4. ½ tsp. Cumin – 4Cals
5. ½ tsp. Curry Powder – 3Cals
6. ½ tsp. Cayenne – 4Cals

Steps:
1. Add the chickpeas into a food processor / blender along with the garlic, all the spices and 1 tbsp. of oil. Blend until you get a thick mixture.
2. Using your hands, form the mixture into 4 burger patties.
3. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
4. Remove from heat and set aside.

Total calories – 448Cals
Calories per patty – 112Cals

2) MUSHROOM BLACK BEAN BURGER
Ingredients (4 Patties)
1. ¾ cup Fresh Mushrooms, finely diced – 12Cals
2. ¾ can Black Beans – 255Cals
3. ½ cup Onion, diced – 32Cals
4. 1 Garlic Clove, minced – 4Cals
5. 1 tbsp. Green Onions, roughly chopped – 2Cals
6. ½ tsp. Cumin – 4Cals
7. 2 tbsps. Olive Oil – 138Cals
8. Salt and pepper, to taste

Steps:
1. So, the first step is to saute the garlic and onion for 3 to 5 minutes, until they are soft and fragrant.
2. Add in the chopped mushrooms, green onions and cumin. Saute for another 5 minutes, or until mushrooms are cooked through. Remove from heat and allow the mixture to cool down.
3. In a bowl, roughly mash the black beans. I like to keep it chunky.
4. Then combine the mashed beans with the onion and mushroom mixture and flavor it with salt and pepper. Mix until all ingredients are well combined.
5. Using your hands, shape the mixture into 4 equal patties, about ¾ to one inch thick.
6. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
7. Remove from heat and set aside.

Total Calories – 447Cals
Calories per patty – 112Cals

3) TOFU CHIA BURGER
Ingredients (4 Patties)
1. 1 block (250g) Extra Firm Tofu – 220Cals
2. ½ cup Onion, diced – 32Cals
3. 1 tbsp. Green Onions, roughly chopped – 2Cals
4. 1 part Chia Mixture (1 tbsp. Chia Seeds + 3 tbsps. Water) – 69Cals
5. 1 Garlic Cloves, minced – 4Cals
6. 2 tbsps. Soy Sauce – 18Cals
7. Salt and pepper to taste
8. 1 tbsp. Oil for frying – 138Cals

Steps:
1. Blend the tofu along with all the rest of the ingredients; onions, green onions, garlic, salt and pepper, chia mixture and soy sauce. Blend until you form a tofu paste. The chia mixture binds the tofu mixture together.
2. Next, gently form the tofu mixture into patties, pressing everything together to form round patties about ¾ to 1-inch thick. This will make you about 4 patties.
3. Lightly pan-fry the patties until lightly golden brown and crisp for about 5 to 6 minutes on each side.
4. Remove from heat and set aside.

Total Calories – 414Cals
Calories per patty – 104Cals

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Comments

Reshma and Rajesh Sardesai says:

joanna have you tried a potato with vegetable burger??

A.H says:

Thank youuu🙌💚

k Wathy says:

do we need to soak the chickpea 1st?

Gayathri Nagarajan says:

Joanna thanks for the recipe. I tried the chick pea one. However when shallow frying the chic pea do not stay together. They get disassembled. Did you use any other ingredient? Iam using boiled chick peas as you had shown.

Molly O says:

Can’t get black beans. Only chickpea, butter bean, kidney bean and black eyed beans. Are they any good instead?

Tal And Elana says:

Joanna, I tried really hard on the chickpea burger but it really fell apart. What am I doing wrong?

Kimberly Chandler says:

I am no fancy cook but I tried the chickpea and I added veg as well and man this was popping with flavor.

V Torres says:

I can’t believe I’m just now finding your videos.

Derya Johnson says:

Thank you 🙏🏼❤️

João 00351 933552233 Lisboa, Portugal says:

…, cuya one, ty Joana!

Lu T says:

can i replace black beans with red?

Elżbieta Kostrzewa says:

I love veggie burgers. So very nutritious, especially black been, if added healthy fats eg. Walnuts. I like also beet or sweet potato and beens burgers, you must try! I often make your black bean burger. Delicious! But unhealthy sauces are killers.

arooj sa says:

Hi, Can we swap black beans to any other beans??

Paula Peter says:

Hi Joanna, can u freeze the patty ? How long can it last?

Stefane Sheryniele says:

What would be a good substitute for the bread ?

Oovia Elangovan says:

I love that u consider vegetarians and vegans! thanks so much joanna!

Manju Rai says:

Hey girl I love your outfit

Febriana tr says:

can i use soy bean?

Jen Klen says:

What can I use as a substitute of oil??

Recettes Peu Caloriques says:

Great recipe ideas!!👍🏿👌🏿😉💯

Niharika Badhai says:

My favourite is chickpeas one very tasty yet healthy burger.
Soya chunk patty is also a nice alternative for healthy burger.

mzluvlyladylolo says:

Thank you, thank you, thank you 😀😀😀
I have been meatless for about two months now and searching for different fun foods (for summer) and gonna try all 3 burgers they sound simple and easy for my little one to help. Thank you for sharing 💕💕💕

Gum Arabic USA says:

What do you know about Prebiotics and Probiotics?

Shubhra Karan says:

plz ma'am.. can u make a chicken version of this video.. lots of love!!

1024specialkay says:

wow! these look amazing!

Kelli-Ann Wallace says:

Veggie burgers are the best. I will give these a try. Love the outfit!

Meka chan5 says:

As Arabians.. We call the first recipe Falafel 🙂

Marti GW says:

Poor me! i don't like chickpeas, beans nor tofu. I think I'll eat a tomato! lol

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