Veggie Burger

20, Jan 2020

Follow the below formula to create your favourite and ever changing veggie burger!

Metabolic Window: Anytime

Prep Time: 30 Mins (includes cooking dense base)

Yield: 6-8 Burgers


1. 1 cup of your favourite dense base

(Eg: Cooked beans, potato, pumpkin)

2. 1 cup of your favourite diced veggies

(Eg: Cooked peas, corn, carrot, black lentil)

3. 1 cup of your favourite dry base ingredient

(Eg: Quinoa flour, buckwheat flour, breadcrumbs, oatmeal)

4. 3 tablespoons of your favourite liquid flavor

(Mix and match suggestions: mustard, soy sauce, teriyaki sauce, balsamic vinegar, salsa, Lemon juice, Lime Juice, almond milk, red wine)

5. 4 Tsp of your favourite spices

(Mix and match suggestions: cumin, paprika, cinnamon, garam masala, ginger)

6. 4 Tbs of your favourite texture ingredients

(Mix and match suggestions: parsley, basil, oregano, coriander)

7. 1 clove garlic, minced

8. 1/2 Tsp kosher salt



– Oven roast 1. if you are choosing potatoes or pumpkin as your base. Boil Beans. Once cooked, place into a mixing bowl and roughly mash

– Add ingredients 2 – 8. Be sure 2. Is pre cooked before adding to mixture

– Remove from bowl and place on a clean bench. Kneed the mixture to form a dough consistency. Add extra 3. should the dough be sticking to your hands and bench

– Get a glass and rolling pin. Gently roll the mixture out, not to thin or thick

– Grab the top end of the glass and cut out your burger, place in an airtight container using baking paper to separate the additional burgers when creating a layering system.

– To cook, place in a pan with some oil of your choice on a low to mod heat. Cook until both sides are golden brown



– Add anything from sesame and poppy seeds to onion and goats fetta

– Serve with veggies

– Serve with Salad

– Great for BBQ’s

– Add it to a bun with fresh lettuce, tomato, etc



– This recipe is V, GF, DF

I change quantities of the ingredients all the time, so if the above does not tickle your taste buds, change the ratios to suit


Written by Syndi Carrick-Ryan

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