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Vegan BBQ Burger Recipe For the 4th of July

Marci Barton
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Just say “the 4th of July” and it’ll conjure visions of relaxing in the backyard, barbecuing, eating juicy watermelon, drinking chilled lemonade, and kids splashing in the pool. But what’s on the BBQ menu if you’re a vegetarian, vegan, or if you’ve recently adopted any form of clean eating?
 
Did your American dream just come crashing down all around you as you contemplate the lawn trimmings for your 4th of July meal?
 
There are so many delicious and healthy vegan recipes out there to satisfy any diet (including your non-veggie friends), and your new fave veggie burger recipe is here!
 
This vegan BBQ burger is much better than any frozen patty, and is worth the effort down to the very last bite! This healthy recipe contains the superfood adzuki beans that pack an added nutritional punch because they are a fiber and protein powerhouse.
 
Want to learn about other superfoods and all the delicious ways you can incorporate them into your diet? Read about These 5 Secret Superfoods.
 

Vegan BBQ Burger Recipe

This vegan burger is sure to please like the finale to your town’s fireworks show. Your beef-eating friends will go from pitying you to asking about all the awesomeness between your sesame seed buns (and then asking for a bite)!

Ingredients:

  • 1 can red kidney beans, drained and rinsed
  • 1 cup red lentils, soaked
  • 2 tbsp. avocado oil
  • 1 clove garlic
  • 2 tbsp. tomato paste
  • 1 cup oats (gluten-free if needed)
  • 2 tbsp. miso (non-GMO, reduced sodium)
  • ¼ cup nutritional yeast
  • ¼ cup ground flaxseed
  • ½ teaspoon cumin
  • ½ teaspoon salt
  • 1 ½ cup adzuki beans
  • 1 cup corn, fresh or frozen
  • Buns of your choice (option to use a lettuce wrap for a gluten-free alternative)

 

Yield:

  • 6 burgers

 

Cooking Instructions:

Preheat oven to 350 degrees. Soak lentils in water for at least one hour. Drain. Add lentils to a food processor along with kidney beans, avocado oil, tomato paste, and miso. Process on high until smooth.
 
Add remaining ingredients, except for adzuki beans and corn. Process again until combined. Stir in adzuki beans and corn.
 
Scoop mixture onto a parchment lined cookie sheet and form into circles (approximately 6 inches in diameter and 1 inch thick). Bake for 30 minutes, flipping after 20 minutes. Remove from oven and let cool.
 
You can store in the refrigerator for up to 3 days. When you’re ready to eat, throw these babies directly onto a lightly oiled grill for a few minutes to further enhance its already awesome flavor! Use any bun of choice (sesame seed buns meld nicely with the burger’s flavor). For a gluten-free option, wrap the burger in a large leaf of swiss chard or romaine.
 

Now, all you have to do is make the BBQ sauce!

vegan-bbq-sauce
 
Barbecue sauce can be a diet disaster with the high levels of sugar and sodium. Making your own healthier sauce is super simple, and you get to control what goes into your new favorite BBQ sauce creation. This healthy sauce pairs perfectly with your veggie burger!
 

Ingredients:

  • 1 medium onion
  • 2 cloves garlic, minced
  • ⅓ cup ketchup (preferably low sugar)
  • 1 tbsp. apple cider vinegar
  • 2 tbsp. blackstrap molasses
  • Extra-virgin olive oil, avocado oil or your healthy oil of choice

 

Yield:

  • 1 cup

 

Cooking Instructions:

Sauté the onion and garlic in a pan drizzled with your oil of choice. Once the onion is softened (in approximately 4-5 minutes), add the rest of the ingredients and stir until all the ingredients are incorporated.
 
Use the sauce immediately or pour it in a glass container and store it in the refrigerator for up to five days.
 

Enjoy your summer holiday meals the healthy way!

Armed with these two recipes, you can step confidently into your star-spangled backyard BBQ. This veggie burger and DIY barbecue sauce combo will leave you fully satisfied and without regret. So sit back, savor your good eats, and enjoy all the festivities. Happy 4th of July!
 

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Marci Barton

Marci Barton is a home-based mom who loves clean eating and crafting delicious recipes. Find more of her good eats and articles on life at stewardchicks.com

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