High Protein TVP BurgersCourse: Main
Macros per 85g burger patties:
Calories: 170, Protein: 15.7g, Fat: 1.6g, Carbs:23.2g
250g (about 2.5) cups dry TVP (I used Bob’s red mill brand)
1 medium size boiled beet
1 medium size white boiled potato
1 small red onion
*1/2 cup canned black beans (optional, see recipe notes)
1/2 cup chopped cilantro or parsley
1/2 cup diced red bell pepper
20g (1/4 cup) raw walnuts
40g nutritional yeast
60g panko bread crumbs (I used 365 brand)
40g (1/2 cup) thick rolled oats (GF)
2.5 tbsp low sodium tamari or soy sauce (+/-)
2 tsp white miso paste
1.5 tsp maple syrup
1.5 tsp liquid smoke
2 tsp garlic powder
2 tsp onion powder
1 tsp chili flakes (+/-)
1.5 tsp smoked paprika
Avocado oil spray (optional)
- In a big bowl add dry TVP and 1 liter of room temperature water. Let TVP soak for about 20-30 minutes.
- While TVP is soaking, prep all your other ingredients by roughly chopping and keeping aside. Mix all the wet sauce ingredients in a bowl, keep aside.
- After 20-30 minutes, strain TVP in a fine mesh strainer and squeeze out all the excess water by pressing down with hands. Do your best to squeeze out as much water as possible. You may wish to use cheese cloth to strain out all the excess water. We want TVP crumbles to be as dry as possible.
- Transfer TVP to a food processor along with all other ingredients except bread crumbs. Pulse until everything is well combined. If your food processor is not big enough to process all the ingredients, feel free to keep aside about 1 cup of TVP in a large bowl and process the rest of the ingredients. Once done, transfer processed mixture onto TVP that was kept aside. Add bread crumbs, mix nicely with a spatula or hands. Taste test and adjust any seasonings if desired.
- With clean hands, form burger patties one by one (My each patties were about 85 grams) and lay on a baking tray with parchment paper or an air fryer basket. Feel free to lightly spray with avocado oil but not required. Bake or air fry at 400F for about 25-30 minutes. Make sure to flip half way through. If using an air fryer, air fry 2nd batch.
- Once cooked, let patties cool off for about an hour. Assemble your burger with your favorite toppings and enjoy. Store any remaining burgers in an air tight container in the refrigerator for up to 5-7 days or you may way wish to freeze the rest. Check my YouTube video for all the details.
- *If you don’t want your burgers to be too mushy on the inside, feel free to skip black beans. Check my YouTube video for all the details.
- I used Ezekiel burger buns for extra protein.
- Feel free to thicken up patties to increase size and protein or use double patties in a bun.