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Vegan BBQ Veggie Burger | Dietitian Debbie Dishes

Vegan BBQ Veggie Burger

  • Author: Deborah Davis
  • Prep Time: 30 mins
  • Cook Time: 1 hour
  • Total Time: 1 hour 30 mins
  • Yield: 8 burgers 1x
  • Category: Entree
  • Cuisine: Vegan

Description

Make your non-veg friends at the BBQ jealous when you bring out this vegan BBQ veggie burger! A sweet potato and quinoa veggie burger is topped with homemade BBQ sauce and caramelized onions for a drool-worthy vegan burger.


Ingredients

For the Veggie Burgers:

  • 1/2 cup quinoa, rinsed well
  • 1 cup vegetable broth
  • 1 large sweet potato (~ 1 lb.)
  • 1/3 cup oats
  • 2 tablespoons ground flax seed
  • 5 tablespoons warm water
  • 1/2 teaspoon oregano
  • 1 teaspoon garlic powder
  • 1/4 cup minced yellow onion
  • 2 cups cooked kidney beans
  • 1 tablespoon vegan worcestershire sauce
  • For the BBQ Sauce:
  • 15 ounce can tomato sauce
  • 6 ounce can tomato paste
  • 1/4 cup molasses
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon liquid smoke
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/3 cup apple cider vinegar
  • 1/2 teaspoon Dijon mustard
  • 1 tablespoon vegan worcestershire sauce

For the Caramelized Onion:

  • 2 yellow onions, sliced
  • 1 teaspoon sugar
  • 2 tablespoon olive oil

For the Assembled Burgers:

  • Burger buns, lettuce, avocado, cheese, etc.

Instructions

  1. For the Veggie Burgers:
  2. Preheat the oven to 350 degrees Fahrenheit.
  3. In a small saucepan, combine the rinsed quinoa and vegetable broth. Bring to a simmer and cover. Continue to simmer until broth is absorbed and quinoa is tender, about 15 min.
  4. Poke the sweet potato with a fork on all sides. Place in the microwave and cook until fork tender. Set aside to cool and then remove the skin.
  5. Place oats in a food processor or the single serving blender cup and puree until flour consistency.
  6. Combine the flax seeds and water in a small bowl and stir. Set aside.
  7. Add the beans to the food processor and pulse 6-8 times to break apart most of the beans. (Aim for the consistency of refried beans.)
  8. In a large mixing bowl, combine the quinoa, peeled sweet potato, 1/4 cup + 1 tablespoon of the ground oats, soaked flax, beans, and seasonings. Stir to combine well. Wet your hands with water and form dough into 3-4″ patties. Place patties on a greased baking sheet.
  9. Bake burgers for ~25-35 minutes or until lightly browned and crisp on the outside. Flip burgers halfway through cooking.
  10. For the BBQ Sauce:
  11. Combine all of the ingredients in a small saucepan and just bring to a simmer. Turn off the heat and set aside to cool.
  12. For the Caramelized Onion:
  13. In a skillet, add the oil, sugar, and onion. Stir well to coat onion evenly. Cook, stirring occasionally until onion slices are soft and a caramel color, about 30-40 min.
  14. To assemble the burgers:
  15. Slice buns in half and layer lettuce, veggie patty, BBQ sauce, onions, avocado onto each. Top with the other half of the bun. Serve!

Notes

BBQ Sauce Adapted from Gimme Some Oven –> http://www.gimmesomeoven.com/homemade-bbq-sauce-recipe/

Note: Nutrition information for burger only as the bun and toppings will vary so much.


Nutrition

  • Serving Size: 1 Burger
  • Calories: 121 kcals
  • Sugar: 2 g
  • Sodium: 149 mg
  • Fat: 3.3 g
  • Saturated Fat: 1 g
  • Carbohydrates: 18.5 g
  • Fiber: 2.3 g
  • Protein: 4 g
  • Cholesterol: 0 mg