Spiced Low Carb Vegan Burgers
- 13g of carbs
- 40 mins
- Serves 4
Ingredients
- 45g walnuts
- 80g chickpeas
- 100g mushrooms
- ½ cup of hemp hearts
- ½ red onion
- 2 garlic cloves
- 1 tbsp nutritional yeast
- 1 tbsp ground flaxseed
- 1 tsp turmeric
- 1 tsp onion powder
- 1 tsp cumin
- 1 tsp smoked paprika
- ½ tbsp fresh parsley
- ½ chilli powder (optional)
- 1 ½ tbsp olive oil
Method
- Preheat the oven to 190℃ / 375℉ / Gas mark 5.
- Place all ingredients in a blender and blend until the ingredients are well mixed and a paste-like texture has formed.
- Line or grease a baking tray. Separate the mixture into four balls and place each one onto the baking tray. Flatten each ball and form the mixture into the shape of burgers.
- Place the baking tray in the oven and bake for 15 minutes.
- Once the 15 minutes have passed, turn the burgers over and place back in the oven for a further 15 minutes.
- If the burgers are still a bit soft on the outside, place them back in the oven for 5-10 minutes until firm. Place a burger into an avocado bun (two halves of an avocado used as a bun) or a low carb vegan roll and serve with salad.
| Nutrition Facts | |
|---|---|
| Servings 4 | |
| Amount Per Serving | |
| Calories 236 | |
| % Daily Value * | |
| Total Fat 16 g | 24 % |
| Saturated Fat 2 g | 8 % |
| Monounsaturated Fat 5 g | |
| Polyunsaturated Fat 6 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 11 mg | 0 % |
| Potassium 252 mg | 7 % |
| Total Carbohydrate 13 g | 4 % |
| Dietary Fiber 3 g | 10 % |
| Sugars 4 g | |
| Protein 13 g | 26 % |
| Vitamin A | 22 % |
| Vitamin C | 31 % |
| Calcium | 6 % |
| Iron | 34 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. ** The values here may not be 100% accurate and should be used as a guide only. | |
It was certainly a challenge creating a tasty vegan burger that is not only low in carbs but also relatively high in protein. After attempting many variations of this burger, it made me appreciate how challenging it must be for vegan diabetics. This low carb vegan burger has 13g carbs / 10g net carbs and 13g of protein.
As some of you may know, I aim to do 3-4 days per week meat-free to see if this improves my blood pressure and cholesterol. If you want to know more about this, I speak about this in my retinopathy post. As a result of these meat-free days, it was important that I made these vegan burgers as high in protein as possible without increasing the carbs too much.
I am pleased to say, the victory is mine! I really enjoy these. They are filling and completely satisfy my meat cravings on my meat-free days.
You can adapt this recipe as well, try experimenting with your favourite herbs and spices. Or, you could try a variation on the beans. However, make sure you are mindful of the carbs when changing the beans.
I hope you enjoy.
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Products used in this recipe
There are various brands selling all kinds of low carb/ sugar-free items, it can often be hard to choose! These are my favourite and most used products, particularly for this recipe: