Veggie Burgers Veggie Steaks Veggie Sausages the Lot
Get ready for the ultimate plant-based feast with "Veggie Burgers Veggie Steaks Veggie Sausages the Lot"! This versatile recipe offers three delicious vegan options—juicy burgers, hearty steaks, and smoky sausages—all crafted from wholesome ingredients like quinoa, black beans, sweet potato, and an array of flavorful spices. Whether pan-fried, baked, or steamed, each version boasts a unique texture and taste, making it perfect for a backyard barbecue or weeknight dinner. Infused with smoky paprika, fennel seeds, and the subtle umami of soy and barbecue sauces, these protein-packed delights are as nutritious as they are satisfying. Serve with your favorite buns, sauces, or sides to create a customizable, crowd-pleasing meal that celebrates the best of plant-based eating!
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Recipe Information
Ingredients
- 2 cups cooked quinoa
- 1 cup cooked black beans (rinsed and drained)
- 1 cup cooked sweet potato (mashed)
- 1 cup breadcrumbs
- 2 tablespoons ground flaxseed
- 5 tablespoons water
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon onion powder
- 1 tablespoon soy sauce
- 2 tablespoons barbecue sauce
- 2 tablespoons olive oil
- 1 cup vital wheat gluten
- 1 teaspoon fennel seeds
- 1 teaspoon black pepper
- 1 teaspoon liquid smoke (optional)
Instructions
In a small bowl, mix the ground flaxseed and water. Let it sit for 5-10 minutes to create a flax 'egg'.
In a food processor, combine the quinoa, black beans, sweet potato, breadcrumbs, garlic powder, smoked paprika, onion powder, soy sauce, barbecue sauce, and the prepared flax 'egg'. Pulse until slightly chunky but well combined.
Divide the mixture into three portions for burgers, steaks, and sausages.
For the veggie burgers: Form one-third of the mixture into 4 burger patties. Heat 1 tablespoon of olive oil in a skillet over medium heat and cook the patties for 3-4 minutes on each side until golden brown.
For the veggie steaks: Use another third of the mixture to create oval-shaped 'steak' patties about 1/2 inch thick. Brush lightly with olive oil and bake in a preheated oven at 375°F (190°C) for 15 minutes, flipping halfway through.
For the veggie sausages: Add the vital wheat gluten, fennel seeds, and black pepper to the remaining mixture. Knead lightly to activate the gluten and form the dough into sausage shapes. Wrap each sausage tightly in aluminum foil, then steam for 20 minutes. Allow to cool before unwrapping.
Optional: For a smoky flavor, brush the sausages and steaks with liquid smoke before grilling or reheating on a skillet.
Serve all three varieties with your favorite burger buns, sauces, and sides for the ultimate veggie feast!
Nutrition Facts
Calories |
2542 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.2 g | 68% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2821 mg | 123% | |
| Total Carbohydrate | 304.3 g | 111% | |
| Dietary Fiber | 43.5 g | 155% | |
| Total Sugars | 38.4 g | ||
| Protein | 224.0 g | 448% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 698 mg | 54% | |
| Iron | 30.5 mg | 169% | |
| Potassium | 2965 mg | 63% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
