The Home Vegan BBQ Burger is a healthy tasty dish partnered with the flavorful BBQ sauce. This may be messy to eat but it is surely worth it because of the deliciousness it brings. A best way to enjoy a meatless meal with a lot of health benefits. Veggie burger is lower in fat and calories with fewer preservatives. This will surely satisfy your taste buds on the first bite! Total preparation time is approximately 40 minutes. 15 minutes prepping time and 25 minutes for cooking.
Ingredients:
BURGERS
- 160g / 1 cup cooked brown rice
- 200g / 1 cup cooked or canned black beans , drained and rinsed
- 75g / ½ cup chopped sweet or yellow onion (see notes)
- 50g / ¼ cup cooked chopped potato (see notes)
- 2 tbsp cornmeal
- 1 tbsp Easy Homemade BBQ Sauce (page 156)
- 2 tsp garlic powder
- 2 tsp chili powder
- 1 ½ tsp liquid smoke
- 1 tsp sea salt
- 1 tsp maple syrup
- 36 to 72 g / ¼ to ½ cup cooked frozen corn (defrosted to room temp) or fresh corn (add less or
- more per your preference)
- 4 to 5 buns
- Lightly grilled rings of sweet or yellow onion
- Lettuce
- Tomato
- Easy Homemade BBQ Sauce
BBQ Sauce
- 230g / 1 cup tomato paste
- 118ml / ½ cup low-sodium veggie broth (see notes)
- 3 tablespoons maple syrup
- 3 tablespoons molasses
- 4 teaspoons apple cider vinegar
- 2 teaspoons liquid smoke
- 2 teaspoons chili powder
- 1½ teaspoons sea salt
- 1 teaspoon garlic powder
Nutrition per Serving:
Serving: 1burger with sauce
Calories: 267kcal
Carbohydrates: 58g
Protein: 8.4g
Fat: 1.4g
Sodium: 1036mg
Fiber: 7g
Sugar: 22g
Vitamin A: 1400IU
Vitamin C: 19.8mg
Calcium: 180mg
Iron: 3.6mg
Cooking Procedure:
Burger:
- Bring into the food processor the rice, beans, onion, potato, cornmeal, BBQ sauce, garlic
powder, chili powder, liquid smoke, salt, and syrup. Pulse up a few times to make it
chunky. Include the corn and pulse a few more times. Do not over pulse, or the mixture
would be too soft. - Place the mixture in a bowl, then place it in the refrigerator for at least 20 minutes; it’s
best to make it an hour. It’s best to do this the day before, then let it sit overnight. It
helps marinate all the spices, leading to a more balanced burger. - To cook, shape the mixture into patties. If you’re not using a nonstick pan, you may
want to prepare the pan by brushing it with a little oil to avoid sticking. Place the patties
on the stovetop in a pan over medium heat for 15 minutes on each side. When you’re
trying to slip your spatula under a patty and it won’t yield, then it’s not ready and you
need to cook longer. Allow the patties to cool down and set for 5 to 7 minutes.
BBQ Sauce
- In a bowl, put the tomato paste, broth, maple syrup, molasses, vinegar, liquid smoke,
chili powder, salt and garlic powder and blend well until smooth. - People have many different opinions when it comes to the kind of BBQ sauce they like.
If you like sweet, spicy or sour sauce, you may change the flavor depending on your
taste. - Serve and enjoy!