Delicious Outstanding Vegan Burgers

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 Hey there! Welcome back to my kitchen, where we're cooking up plant-powered goodness with a side of sass. Today, I'm thrilled to share my recipe for —Vegan Burgers! Who doesn't enjoy a big ole meaty burger! These patties are packed with protein, bursting with flavor, and guaranteed to satisfy your cravings. With these soulful Vegan Burgers, you'll be treating yourself to a nourishing and satisfying meal that's perfect for any occasion. So, gather your ingredients, fire up the grill or stove, and let's indulge in a flavor-packed feast fit for a queen! So, let's dive in and create some magic together!

**Ingredients:**                          (**Cook Time:** Approximately 10-12 minutes)

- 1 cup Textured Vegetable Protein (TVP)
- 1 cup mushrooms, roughly chopped
- 1 can (15 ounces) black beans, drained and rinsed
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1/2 cup breadcrumbs or oat flour (ground up oats)       
-1/4 cup finely chopped onion, green and red peppers
- 2 cloves garlic, minced
- Parsley or herbs of choice- 1 tablespoon liquid smoke
- 1 teaspoon smoked paprika
-1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- Salt and pepper to taste
- Cooking oil for frying or grilling

**Instructions:**                                                 
                            
1. **Prepare the TVP:**
   - In a bowl, cover the TVP with hot water and let it sit for about 5 minutes to re-hydrate. Drain any excess water. (Make per package instructions).

2. **Blend the Ingredients:**
   - In a blender or food processor, combine the mushrooms, black beans, and chickpeas. Pulse until they

are finely chopped and forms a bit of a paste, but not completely smooth.

3. **Mix in the Ingredients:**
   - In a large mixing bowl, combine the blended mushroom-bean mixture with the re-hydrated TVP, breadcrumbs, finely chopped onion, green and red peppers, minced garlic, liquid smoke, smoked paprika, ground cumin, chili powder, parsley, salt, and pepper. Mix until well combined.

4. **Form the Burger Patties:**
   - Divide the mixture into equal portions and shape them into burger patties. If the mixture is too wet, add more breadcrumbs to help bind it together.

5. **Cook the Burgers:**
   - **Frying Option:** Heat a bit of cooking oil in a skillet over medium heat. Cook the burgers for 4-5 minutes on each side until golden brown and crispy.
   - **Grilling Option:** Preheat your grill to medium-high heat. Brush the grill grates with oil, then cook the burgers for 5-6 minutes on each side, or until grill marks form and they're heated through.

6. **Serve and Enjoy:**
   - Once cooked to perfection, serve your vegan burgers on your favorite buns with all the fixings! Add lettuce, tomato, avocado, onions, vegan cheese—whatever your heart desires.

**Health Benefits:**

- **Protein-Packed TVP:** Textured Vegetable Protein (TVP) is made from defatted soy flour and is a rich source of plant-based protein. It's low in fat and cholesterol-free, making it a heart-healthy option. TVP is also versatile and can easily be incorporated into various dishes, providing essential amino acids for muscle repair and growth.

- **Fiber-Rich Beans:** Black beans and chickpeas are loaded with fiber, which promotes digestive health, helps keep you feeling full, and stabilizes blood sugar levels. Fiber also supports a healthy gut microbiome and may reduce the risk of certain diseases.

- **Nutrient-Dense Mushrooms:** Mushrooms add a savory umami flavor to the burgers while providing vitamins, minerals, and antioxidants that support immune function and overall health. They are low in calories and rich in B vitamins, selenium, and potassium.

- **Customizable and Flavorful:** These vegan burgers are highly customizable to suit your taste preferences. You can adjust the seasoning, add your favorite herbs or spices, or even mix in different vegetables for extra nutrition and flavor.

Enjoy, my peeps! 🌟

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