Juicy Vegan TVP Burger

This juicy ground beef-like texture does not taste like veggies at all. It sticks together during grilling and frying and has a juicy and moist (not mushy) on the inside, but has a crispy crust on the outside. Its also gluten-free!

Why is it the best TVP burger?

Because it tastes like a real beef burger.

• crisp crust

• juicy, moist inside

• shouldn’t fall apart

• thinner patty

• seasoned only with salt and pepper

• low fat meat (less than 20% fat content)

A vegan beef patty should…

• have a chewy meaty texture

• not taste like veggies

• have a sticky texture

• be easy to make

• need high-protein ingredients

• not have fake meat substitutes

And this is exactly what you will get if you try our TVP burger recipe.

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Ingredients

TVP

Onion

Garlic

Black beans

Tomato puree

Rice flour

Tapioca starch

Seasoning – smoked sweet paprika, Worcestershire sauce (we like to use this vegan and gluten-free brand), dried oregano, dried basil, ground cumin, balsamic vinegar, olive oil, salt, and black pepper

Turning top into meaty texture

1. Boil water in a kettle and add veggie stock or bring vegetable broth to boil.

2. Take a heat-resisting bowl or saucepan and soak TVP in the hot veggie broth for 10 minutes.

3. After 10 minutes squeeze the liquid out. You will be left with a moist, soft “minced meat” texture

Precooking onions and garlic

1. While cooking the TVP to get ready, peel and chop onion and garlic.

2. Take a frying pan and preheat it to medium heat.

3. Add a dash of olive oil and the finely chopped onion and garlic.

4. Cook onion and garlic until tender, but opaque, yellow and not caramelized.

Mixing

1. Add your choice of beans, sauteed onion and garlic, tomato paste, and spices (smoked sweet paprika, Worcestershire sauce (vegan), oregano, dried basil, ground cumin, balsamic vinegar, olive oil, salt and black pepper) to a food processor.

2. Blend to chunky texture

3. Then add soaked TVP and pulse for a couple of times.

4. Pulse a couple of times. You don’t want to lose TVP’s ground beef texture, but you need to chop them a bit to make sure the burger patties hold together.

   Making TVP patties

   1. To a bowl add the chopped mixture from the food processor with the rice flour and the tapioca starch. Mix with a spatula.

   2. Scoop out a small handful of mixture and roll into a ball

   3. Add to a frying pan

   4. Fry both sides for 4 minutes

Build your vegan burger!

Here is the best part. You can build your own meatless burger with your favorite toppings, or you can try this Big Mac-inspired combination.

• We started with a toasted burger bun (cut into three horizontally).

• First, we spread a generous layer of ketchup and hummus on it.

• Then, add chopped tomatoes and lettuce

ENJOY

High Protein Pasta

INGREDIENTS

1 Serving Black Bean pasta (or other bean pasta of choice)

1/2 cup low calorie pasta sauce

1 chopped zucchini

1 cup mushrooms

200g roasted tomatoes

250g spinach

Recipe

Boil pasta and strain

In a saucepan add chopped veggies and saute them for 10 minutes on med/high heat

Add cooked veggies and pasta sauce to strained pasta

Scoop pasta into a dish and sprinkle nutritional yeast and garlic powder on top of pasta

ENJOY!

Creamy High Protein Vegan Pancakes

• 200g silken tofu

• 100g oats

• 4 tbsp protein powder

• 1 tsp baking powder

• 175ml water or milk

• 40g dark chocolate chips optional

Add all the ingredients (except chocolate chips) to a blender/food processor and blend until smooth

• Add more water/milk if the batter is too thick - 1 tbsp at a time. The consistency should be thick, but still pourable. Fold in the chocolate chips if using any.

• Spray pan with coconut oil and once the pan is hot, pour 1-2 tbsp of the batter and allow to cook for a couple of minutes. Flip and continue cooking for another 1 minute until golden brown.

• Sprinkle your favourite toppings and enjoy!

Tofu Scramble

Ingredients

16-ounce block firm tofu

2 tablespoons nutritional yeast

1/2 teaspoon salt

 1/4 teaspoon turmeric

1/4 teaspoon garlic powder

2 tablespoons non-dairy milk, unsweetened and unflavored

Method

Heat the pan over medium heat. Mash the block of tofu right in the pan, with a potato masher or a fork. You can also crumble it into the pan with your hands. Cook, stirring frequently, for 3-4 minutes until the water from the tofu is mostly gone.

Now add the nutritional yeast, salt, turmeric and garlic powder. Cook and stir constantly for about 5 minutes.

Pour the non-dairy milk into the pan, and stir to mix. Serve immediately with sliced avocado, hot sauce, parsley, steamed kale, toast or other veg of choice.

High Protein Vegan Yogurt Bowl

Ingredients

Banana

Frozen organic berries

Vegan Greek Yogurt

Vegan protein powder

Stevia

Cinnamon

Instructions

To a bowl add 140 g of vegan Greek yoghurt

Add 3/4 of a cup of frozen organic berries

Chop one small banana & add to bowl

Add one scoop protein powder

Add optional 1 teaspoon Stevia

Add optional 1 teaspoon cinnamon

Enjoy