Burgers are undoubtedly one of the most popular fast food items worldwide. However, they are also high in fat, calories, and unhealthy ingredients, making them a less-than-ideal food choice. If you’re looking for a healthier alternative to traditional burgers, then oat burgers might be just what you need.
This article will show you how to make delicious and nutritious oat burgers that satisfy your taste buds and keep you healthy.
What Ingredients Do You Need to Make Oat Burgers?
Rolled oats have a mild, slightly nutty flavor and a chewy texture that adds substance to the burgers.
Ground walnuts add a rich, nutty flavor and a meaty texture to the burgers, providing a good source of protein and healthy fats.
Sunflower seeds bring a slightly crunchy texture and a subtle, nutty flavor to the burgers.
Onion adds a sweet and savory flavor to the burgers and a bit of crunchiness.
Sweet pepper brings a sweet, juicy flavor and vibrant color to the burgers, providing antioxidants and vitamins.
Garlic provides an intense, savory flavor to the burgers and immune-boosting and anti-inflammatory properties.
With the classical nutritional yeast, you can add a cheesy umami flavor to your oat burgers. It is also a rich source of protein, vitamins, and minerals.
Bragg Liquid Amino
Bragg liquid Amino adds a salty, savory flavor to the burgers. It is also a good source of amino acids and minerals.
Sweet basil brings a fresh, aromatic flavor to the burgers, antioxidants and anti-inflammatory properties.
Vegetable oil helps to bind the ingredients together and adds a subtle flavor and moisture to the burgers.
What are the Health Benefits of Oat Burgers?
Oat burgers are an excellent source of fiber, vitamins, and minerals. Oats are high in soluble fiber, which lowers cholesterol levels, improves digestion, and regulates blood sugar levels. Additionally, vegetables are rich in vitamin A, essential for healthy eyesight, skin, and immune system.
Onions are packed with antioxidants, while basil contains a good amount of vitamin C. Therefore, vegetables can help to boost immunity and fight inflammation. Overall, oat burgers are a nutritious and delicious food for a healthy lifestyle.
Tips for Making Perfect Oat Burgers
If you need help making perfect oat burgers, here are some tips,
- Use rolled oats instead of quick oats, as they provide a better texture to the burgers.
- Use fresh herbs instead of dried herbs, as they provide a better flavor to the burgers.
- It’s essential to cook the oats before making the burgers. Cook them in boiling water for 10-15 minutes or until soft and fluffy. This will make them easier to mash and help bind the burger together.
- You need to add some binding agents to your burger mixture to help keep the patties together. Common binding agents include sunflower seeds. These ingredients will help hold everything together and prevent the burger from falling apart.
- Oat burgers can be quite bland on their own. So you can add plenty of herbs and spices to give them a tasty kick.
- When cooking your burgers, use a non-stick pan or brush the pan with a bit of oil to prevent the burgers from sticking.
Following these tips, you can make delicious and healthy vegan oat burgers perfect for any meal.
What Can You Serve with Oat Burgers?
There are many ways to serve an oat burger. For example, you can serve them with a whole wheat bun or wrap them in lettuce leaves for a low-carb option. You can also add your favorite toppings, such as avocado, tomato, onion, or sauce. Finally, serve with sweet potato fries or a fresh salad to complete the meal.
Can You Make Oat Burgers Ahead of Time?
Yes, you can make oat burgers ahead of time and store them in the refrigerator or freezer. If you plan to store them in the refrigerator, you can prepare the burgers and store them in an airtight container for up to 3-4 days.
Freezing them might be the best option for storing them for longer durations. For example, you can prepare the burgers and freeze them individually on a tray before transferring them to a freezer-safe container or bag for up to 3-4 months.
When you are ready to cook the burgers, you can either soften them in the refrigerator overnight or cook them straight from the refrigerator. Just make sure to cook them thoroughly before consuming them.
Can You Use Other Vegetables in Oat Burgers?
You can use other vegetables in oat burgers to add flavor, texture, and nutrition. Oat burgers are versatile vegetarian and vegan options that you can customize to suit your taste preferences and dietary needs.
Some vegetables that work well in oat burgers include grated carrots, zucchini, sweet potato, mushrooms, and onions. You can also experiment with adding different herbs, spices, and sauces to enhance the flavor.
Adding vegetables not only boosts the nutritional value of the burgers but also helps to make them more filling and satisfying. So next time you make oat burgers, add some extra veggies for a delicious and healthy meal.
Can You Make Oat Burger Without Eggs?
You can make an oat burger without eggs using a vegan egg substitute such as flaxseed or chia seeds.
Other Burger Recipes on this blog that you may enjoy include the following:
The Best Garbanzo or Chickpea Bean Burger
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- 2 cups Rolled oats
- 1/2 cup ground walnuts
- 1/2 cup. ground sunflower seeds
- 1 cup chopped onion
- 1/2 tsp. bell pepper
- 1-2 Garlic cloves (chopped)
- 2 Tbsp. Nutritional yeast
- 1 tbsp. Bragg liquid Amino
- 1 tbsp. Sweet basil
- 1/4 cup Vegetable oil
- 1 1/2 cups Water (hot)
- SALT TO TASTE
Cook chopped onion, garlic, and bell pepper with 1 tablespoon of oil until the onions are clear.
BLEND all ingredients, (except oats,) onions, bell peppers, garlic, nuts, seeds, Braggs liquid aminoes, nutritional yeast flakes, oil, coconut milk, and water until it is smooth.
MIX blended ingredients with the oats. ALLOW the batter to sit for about 10-15. FORM patties and place them on a lightly greased baking sheet.
BAKE for 30 minutes at 350ºF. TURN over and bake for an additional 10-15 minutes.
Oat burger is a healthy and delicious alternative to traditional burgers. It is packed with flavor and nutrition. Moreover, you can customize it to your preferences. This oat burger recipe is simple and easy to make, and it’s perfect for a quick and healthy meal. So why not try it and enjoy the benefits of a healthier burger?
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