The Vegan Gym

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Vegan TVP Burgers

Leif Arnesen

This TVP Burger recipe is a vegan’s best friend. These burgers are super easy to whip up and you can double or triple the recipe for meal prepping. If you’re new to textured vegetable protein (TVP), no worries! We’ll walk you through how to cook TVP so you can enjoy the wonderful benefits of this vegan food. TVP is a soy product that is high in protein, contains zero fat, and is low in carbs. Made with the perfect blend of herbs and spices, these burgers definitely get our approval!

Serves: 4

Prep time: 15 mins

Cook time: 20 mins

Calories: 190

Protein: 16.6g

Carbs: 24.2g

Fat: 3g

Ingredients

  • 1 cup textured vegetable protein (TVP) (94 grams)

  • 1⁄4 cup quick-cooking rolled oats (NOT instant) (20 grams)

  • 1⁄2 tsp dried oregano (or to taste)

  • 1⁄2 tsp dried basil, flakes (or to taste)

  • 1⁄2 tsp dried parsley, flakes (or to taste)

  • 1⁄2 tsp onion granules or powder (or to taste)

  • 1⁄2 tsp garlic granules or powder (or to taste)

  • 1⁄4 tsp mustard powder (or to taste)

  • 3⁄4 cup water (almost boiling)

  • 2 tbsp organic ketchup (34 grams)

  • 2 tbsp Bragg’s Liquid Aminos (or soy sauce) (24 grams)

  • 1 tbsp creamy peanut butter (or another nut or seed butter) (16 grams)

  • 1⁄4 cup whole wheat pastry flour (or gluten-free flour of your choice) (48 grams)

  • 1 tbsp nutritional yeast

Directions

  1. Place the water into a bowl and add the oregano, basil, parsley flakes, onion, garlic granules (or powders), and mustard powder with the oats and TVP chunks, and mix well.

  2. Add the ketchup and soy sauce to the mixture, and let rest for 5 minutes so the TVP can soak up the flavors.

  3. Add the nut/seed butter and incorporate.

  4. Add the whole-wheat pastry flour and nutritional yeast, and mix thoroughly.

  5. Form 4 flat patties by hand.

  6. Put a skillet on medium heat and add a light coating of high-smoke point oil like coconut or grapeseed oil (preferably just a small spray of oil) and cook each patty for about 5-8 minutes on each side or until golden brown.

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This recipe is from The Mediocre Vegan Kitchen, the only vegan cooking show filled with brotherly banter, science-based vegan nutrition tips to help you meet your fitness goals, and the occasional pie to the face.