You’ll be feeling great after eating this easy vegan burger and fries as it contains only 387 and 12g of protein for the complete meal including all toppings and condiments.
4Vegan Burgers (Less Than 160 Calories Each) Or 1 Batch (4 Servings) Of My 10 Minute Plant Based Black Bean Burgers
4Gluten-Free, Vegan Bread Rolls (Less Than 100 Calories Per Roll) Or 1 Batch (4 Servings) Of My Homemade Burger Buns.
560gWhite Or Sweet Potatoes
1Medium-Sized Tomato
8Lettuce Leaves
20gPickled Onions
60gVegan Tzatziki Sauce
Vegan Burger
1CanOf Black Beans
½Cup(1 Small Onion) Diced Onions
2TablespoonsRolled Oats, Oat Flour, Or Other Flour
1TeaspoonOf My Homemade Burger SeasoningOr ½ Teaspoon Paprika, ½ Teaspoon Garlic Powder, ½ Teaspoon Onion Powder, And A Pinch Of Black Pepper
1TeaspoonOf My Homemade Italian SeasoningOr ½ Teaspoon Of Basil, ½ Teaspoon Of Oregano, And ½ Teaspoon Parsley
½TeaspoonSalt(Or 1 Tablespoon Tamari)
Vegan Fries
4Large White Potatoes (Approximately 480g Potatoes In Total)
1TeaspoonSea Salt
1TeaspoonOf Your Favorite Spice Blend. I Like To Use My BBQ Seasoning.
Burger Buns
100gGluten-Free Flour(I Used Gluten-Free Self Raising Flour)
90gVegan Yogurt(I Used Soya Yogurt)
1TeaspoonBaking Powder
½TeaspoonSalt(Optional)
Vegan Tzatziki Sauce
240gUnflavored Vegan Soya Yogurt, Vegan Coconut Yogurt Or Other Plant-Based Yogurt
½Large English Cucumber
2ClovesFresh Garlic
2TablespoonsLemon Juice
2TablespoonsOf My Homemade Ranch SeasoningOr 1 Teaspoon Of Parsley Or Chives, 1 Teaspoon Dried Dill, 2 Teaspoons Garlic Powder, 2 Teaspoons Onion Powder
½TeaspoonSalt
Pinch Black Ground Pepper
Instructions
Vegan Burger And Fries
Prepare your burgers according to the package instructions or follow the instructions for my homemade burgers.
Prepare your store-bought fries or follow the instructions for my homemade fries.
Prepare your store-bought burger buns by lightly toasting them for 3 minutes. Or make a batch of my homemade burger buns.
Prepare the vegan tzatziki sauce or use your own favorite burger condiment. (Less than 5 calories per serving).
Slice the tomato into 8 slices.
Slice the burger bun in half. Add the burger, tomato, lettuce, pickled onion and vegan tzatziki sauce to the bottom half of the burger bun. Place the other half of the bun on top.
Vegan Burger
Add the canned black beans, onion, oats, burger seasoning, Italian seasoning, and salt to a food processor. Process until you can form a ball that sticks together. Don’t over-process. Scrape down the sides and stir.
Divide the mixture into 4. Roll each batch into a ball, then push down to flatten it into a burger shape.
Cook your burgers using one of the following options:
Fry: You can fry them on a medium heat, in a non-stick pan with or without oil, turning them until they are golden on all sides. I like to use an oil spray for fewer calories.
Air Fryer: Spray a little oil spray on the bottom of your air fryer. Place the burgers in the air fryer basket and spray them with a little oil spray. Cook at 200C/ 400F for 5-10 minutes. Turn them over after 5 minutes. Check on them frequently.
Oven: Add your burgers to a non-stick baking tray, spray them with oil, and bake them at 200C/ 400F for 15-20 minutes until they are golden.
Vegan Fries
Peel and slice the potatoes into strips shaped like french fries.
Place the sliced potatoes on an oven tray or fryer basket.
Sprinkle the salt and seasoning over the potatoes.
Alternatively, you can add all of the ingredients to a bowl and mix to fully incorporate.
Follow the instructions for baking in the oven or air fryer below.
For Oven: Preheat the oven to 425°F/ 220°C and bake for 20 to 30 minutes in total (turning after 10 minutes) until they are charred on the corners.
For Air Fryer: Set the temperature of your air fryer to 425°F/ 220°C and bake for 10 to 20 minutes (shaking the basket after 10 minutes) until they are charred on the corners.
Burger Buns
Mix together the flour, baking powder, and salt (if using) in a large bowl and stir the dry ingredients.
Add the yogurt and mix until the dough comes together in a ball. If it doesn’t come together, add a little bit (1 tablespoon) more flour and mix. Repeat until it comes together.
With wet hands divide the hamburger bun dough into 4 pieces.
Roll each piece of dough into a ball.
Follow the instructions below to cook them using your preferred method:
Air Fryer: Line the air fryer basket with parchment paper/ greaseproof paper and place the balls in the basket. Flatten the balls so they are shaped like a patty or burger bun. You could also add some optional sesame seeds to the tops of the buns at this stage. Make sure none of the buns are touching each other. You might have to bake them in batches depending on how big your air fryer is.
To add extra crispiness and a golden color, spray the buns with oil spray (optional).
Bake at 180C/ 360F for 3-6 minutes or until the buns are hard to the touch on the outside and are slightly golden brown.
Oven: Preheat the oven to 180C/ 360F.
Line a baking tray with parchment paper/ greaseproof paper and place the balls on the tray. You could also use a hamburger bun pan if you have one. Flatten the balls so they are shaped like a patty or burger bun. You could also add some optional sesame seeds to the tops of the buns at this stage. Make sure none of the buns are touching each other.
To add extra crispiness and a golden color, spray the buns with oil spray (optional).
Bake for 6-10 minutes or until the buns are hard to the touch on the outside and are slightly golden brown.
Pan: Spray a large non-stick pan with oil or skip the oil if you prefer. Shape the balls into buns by pressing them down with your fingers. You can either do this on a nonstick surface and then use a spatula to transfer the buns to the pan, or you can flatten the balls into bun shapes in the pan, being careful not to touch the pan itself. You could also add some optional sesame seeds to the tops of the buns at this stage. You could also add some optional sesame seeds to the tops of the buns at this stage.
Cook over a medium to high heat for 2-3 minutes on each side until golden or until you are able to easily flip the burger bun without it sticking to the pan because it has hardened. Cook for 2-3 minutes on the other side.
To Serve: Once the bun is cooled, cut the bun in half down the width to create a top and a bottom half of the burger.
Vegan Tzatziki Sauce
Grate the cucumber using a box grater in a large mixing bowl. There is no need to squeeze the excess liquid out of the grated cucumber.
Add in all of the rest of the ingredients and give it a good stir.
To garnish sprinkle with ground black pepper.
Notes
Storage: The burgers in this recipe keep well in the fridge for up to 4 days in an air-tight container. They also freeze well for up to 3 months. Defrost them before using them. The entire meals of burger and fries are best served straight away and won’t last longer than 1 day once assembled.Nutritional Information: The nutritional information is for one serving of the entire recipe including side dishes, sauces, veg, garnishes, and all other elements listed under the ingredients.Ingredient SwapsAlmost all ingredients can be swapped for other ingredients. See the section called Ingredients substitutions in the blog post for easy ingredient swaps.