Vegan Chicken Burgers
These tasty, crispy vegan chicken burgers are high in protein and fiber. Made with whole plant food ingredients, this healthy rendition is oil-free and seasoned with popular chicken seasonings like sage, thyme, and celery seeds.
Servings: 6
Calories: 303kcal
Ingredients
- 1 ½ cups cooked soybeans
- 1 cup cooked brown rice
- 1 ½ cups chopped white button mushrooms (okay to sub cremini mushrooms)
- 1 cup chopped white or yellow onion
- ¼ cup cashew butter
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon celery seed
- 1 teaspoon dried thyme
- 1 teaspoon ground sage
- ½ teaspoon white pepper
- ½ teaspoon liquid smoke (or 1 teaspoon smoked paprika)
- 2 Tablespoons nutritional yeast
- 2 Tablespoons coconut aminos
- ¾ cup chickpea flour
- 2 Tablespoons tapioca flour
- ½ cup whole grain bread crumbs or good store-bought panko bread crumbs
Recommended Sauces:
Bun options:
- Iceberg lettuce
- whole grain burger bun
Instructions
- Make Ahead: Be sure to have cooked brown rice and cooked soybeans on hand and at room temperature or chilled. To make soy beans from scratch, check out how to cook dried beans using the Instant Pot, stovetop, or slow cooker.
- Preheat a dry skillet over medium heat. Add the chopped mushrooms and onions to the skillet and dry saute for 7 to 10 minutes or until they release their moisture and begin to brown. You want all the moisture gone. Then remove from the heat and set aside to cool to room temperature.
- In a food processor, combine the cooked soybeans and all the other ingredients EXCEPT the chickpea flour, tapioca flour, and bread crumbs. Pulse until the mixture is coarsely chopped and begins to come together.
- Put the processed soybean mixture into a large mixing bowl, and then add the chickpea flour and tapioca flour. Mix well until all ingredients are evenly incorporated.
- Divide the mixture into six burger patties and shape each portion into a thin, shaped patty. Lightly coat each patty with whole-grain or panko bread crumbs.
- Place formed soybean burger patties in the air fryer at 400°F (205°C) for 20 minutes or until crispy, golden brown. If you don't have an air fryer, you can bake them on a baking sheet in a preheated oven at 400°F (205°C) for 35 minutes.
- Remove the vegan burger patties from the air fryer (or oven) and enjoy immediately.
Notes
- Make-Ahead: Cooked and cooled brown rice and soy beans.
- Don’t Overmix: Pulse the ingredients in a food processor, but be mindful not to turn the mixture to mush. It should be combined with some texture left to mold each patty.
- Cooking Time: Adjust the cooking time based on the thickness of your patties and your preferred level of doneness. These patties are fairly dense compared to other veggie burgers, so we recommend making them thinner.
- Customize: Feel free to customize the seasonings to suit your taste buds. Add herbs like parsley or cilantro for extra freshness, or spice things up with chili powder, cayenne pepper, or hot sauce.
- Leftovers: Leftovers keep well in the refrigerator for up to four days. These soybean burgers are also freezer-friendly for up to 3 months.
Nutrition
Calories: 303kcal | Carbohydrates: 39g | Protein: 17g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Sodium: 279mg | Potassium: 614mg | Fiber: 7g | Sugar: 5g | Vitamin A: 18IU | Vitamin C: 5mg | Calcium: 77mg | Iron: 5mg
