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plant-based burger

The Happiness Burger | Smokey Tempeh Beet Rice Patties

August 22, 2019 By julia

There’s a million different ways to eat a burger without the beef. But, this Happiness Burger is a special one.

Have you heard of the Delivering Happiness Project?

Hundreds of low-income family homes across the lower mainland and throughout Vancouver are being graced by free vegan burger patties all summer long because of this awesome project. How cool is that!?

Vanessa at Feed Me Fit created this recipe, and Juno is the man behind the Delivering Happiness Project mission.

Juno says; “More than half a million people in B.C. live in poverty. It’s sad to know that low-income families face impossible choices: buying food, heating the house, filling a prescription or paying the rent…”By providing healthy alternative food to families for three months we will not only give them a well-balanced plant-based diet but also the chance to save money on food costs…”

So, here’s a thank you to Feed me Fit and Delivering Happiness! What a way to make a difference in the people’s lives that need an extra boost.

Everyone is loving this patty recipe, so I had to grab it off Vanessa and share it with you!

Happiness Burgers | Smokey Tempeh Rice Patties
Print

Happiness Burgers | Smokey Tempeh Rice Patties

Recipe by juliaCourse: Lunch, DinnerDifficulty: Medium
Servings

8

servings
Prep time

15

minutes
Cooking time

10

minutes

Ingredients

  • 1/2-3/4 cups quick oats (add more if the mixture seems too wet at the end)

  • 12 oz tempeh (about 320 grams or about 1.5 packages)

  • 2 cups short grain rice, pre-cooked

  • 3 cups (or 10 oz) sliced mushrooms

  • 1 cup grated beets

  • 3 cups onions, sliced (will caramelize down to 1.5 cups)

  • 1/4 cup vegan bbq sauce

  • 2 tbsp nutritional yeast

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1/2 tsp liquid smoke, or smoked paprika

  • 1 tsp salt

  • 1 tsp pepper

Directions

  • Sauté onions and mushrooms until caramelized: Heat a pan to medium, add onions and mushrooms. Let sauté for a couple minutes, then turn the heat down to low. Let sauté for 15 minutes, adding a little bit of water when needed if it’s sticking. This should make about 2 cups of mushrooms and onions.
  • Add the onions and mushrooms to the food processor with all the other ingredients and pulse until evenly combined, but not quite smooth! Make sure there are still a few chunks (you could even leave 1/2 of the rice out, and hand mix it into the mixture after).

  • Once mixed, put the mixture in the fridge for 1 hour. Then take out to mould into burger patties.
  • BBQ, bake or pan-fry! About 5 minutes per side…Vanessa says: ‘We’ve tried baking them, and pan-frying them and I like the pan-fried option better myself, but many people disagree and like the baked version, so I suggest trying both!’

Notes

  • Prep time doesn’t include the pre-cooking time for the rice, and the hour of fridge time for the mixture!

If you make these, be sure to tag @hookedonplants @feedmefit & @deliveringhappiness on instagram)!

Need a guide towards a plant-based lifestyle? Try the 80/20 Plants Program.

Check out my e-book (your new vegan handbook) AKA …all you need for a #PlantsForAWeek mini challenge.

For more inspiration and info on eating plant-based, sign up to my emails for bi-weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

Filed Under: Dinner, Lunch, Recipes, Uncategorized Tagged With: beef free burger, burgers, delivering happiness, happiness burger, hooked on plants, plant-based burger, vegan bbq, vegan comfort food, vegan food, vegan recipe

Bangin’ Barley Black Bean Burgers + Cheezy Sunflower Sauce

May 23, 2019 By julia

Hand-held food season is upon us and you need a burger fix… in the way of these meaty vegan burgers.

I feel ya.

With these BBBBB’s the flavours are tasty, the texture is meaty, and the creation is simple.

Slap on some vegan cheese for the last few minutes of cookin’ (I find the meltier ones are VioLife, Sheese Cheese, Chao or Gusta Americano all found at Vegan Supply), and you’re well on your way to burger town.

These work best on the frying pan with a smidgin’ of avo oil. They also survive on the barby – just make sure you oil up the grill before you throw them on.

What are you waiting for? Call up some buds, bring home some vegan buns and cook up some bangin’ burgs!

Bangin' Barley Black Bean Burgers
Print

Bangin’ Barley Black Bean Burgers

Recipe by Jules
Servings

4

servings
Prep time

10

minutes
Cooking time

10

minutes

Ingredients

  • 1 cup barley (pre-cooked)

  • 1 can black beans (rinsed)

  • 1 flax egg (mix 1 tbsp ground flax + 3 tbsp water, let sit 5 minutes)

  • 1 tbsp cumin

  • 2 tbsp Bragg’s liquid aminos

  • 1.5 tsp paprika

  • 1 tbsp onion powder

  • 1 tbsp miso paste

  • Cheezy Sunflower Sauce
  • 1 cup sunflower seeds, soaked (overnight or in hot water for 30 minutes)

  • 3/4 cup water

  • juice of 1/2 lemon

  • 1/8 cup nutritional yeast (nooch)

  • 1 clove garlic

  • pinch of salt

  • Burger Building Ingredients:
  • Bun or lettuce wrap

  • Red onion, sliced

  • Pickles, sliced

  • Dijon

  • Tomato

  • Vegan Cheese (like Violife, Chao, Gusta, Sheese… all found online at Vegan Supply)

Directions

  • Add all ingredients to your food processor and pulse until blended, but still with some chunky texture
  • Turn your pan onto medium heat, add 1 tsp of avocado or coconut oil (or crank your BBQ to medium, and oil the grill)
  • Grill or fry each burger 4 minutes per side. Add vegan cheese to the burger during the last couple of minutes with the lid on (melty goodness)
  • While burgers are cookin’, put all Cheezy Sunflower Sauce ingredients into a small food processor and blend until smooth.
  • Build your burger! Lettuce bun or bread bun + romaine + red onion + dijon + sunflower sauce (or this garlic cream sauce) + tomato + pickles.

Notes

  • Time does not include the cooking of the barley, or soaking the sunflower seeds.

Tag me if you make these! (@hookedonplants on instagram)

I love seeing your recipes.

For more inspiration and info on eating plant-based, sign up to my emails for bi-weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

Need a guide towards a plant-based lifestyle? Try the MostlyPlants program.

Try the #PlantsForAWeek challenge by grabbing my new E-Book

Filed Under: Dinner, Lunch, Recipes, Sauces/Dressings, Summer, Uncategorized Tagged With: bean burger, black bean barley burger, burger night, hooked on plants, plant-based burger, seed sauce, vegan burger

Lentil Quinoa Burgers that don’t suck

April 4, 2019 By julia

Sun’s out, buns out!

Lentil Quinoa Burger buns all the way.

It’s feeling pretty springy around here, which means, that BBQ needs some tender attention.

Time for another veggie burger recipe.

This time I was going for a flavourful patty that DOESN’T FALL A PART.

 

We’ve all heard it before… ‘vegan burgers always fall a part’. Just like that. Heard it a million times, and had it a million times.

Well, give this one a chance. It’s one that you can flip, and one that won’t squish outta that bun of yours.

It even fairs well on the ol’ barby.

OH and this avo dill sauce…

I say every sauce I make is an everything sauce… but seriously, this sauce is most def’ an everything sauce. Put it on anything, and BOOM, immediate chef-y points.


Vegan Lentil Quinoa Burgers
 
Save Print
Prep time
15 mins
Cook time
19 mins
Total time
34 mins
 
A veggie burger to impress your friends with. Not all vegan burgers are super squishy, fall-a-part-y. This one is flavourful and the texture is on point!
Author: Jules
Recipe type: burger, BBQ
Serves: 4-5
Ingredients
  • 1 cup quinoa, pre-cooked
  • 1½ cup green lentils, pre-cooked
  • 1 flax egg (mix 1 tbsp ground flax + 3 tbsp water and let sit for 3 minutes)
  • ½ cup white onion, finely diced
  • 1 clove garlic, minced
  • 1 tbsp cumin
  • 1 tbsp smoked paprika
  • ½ cup oats, blended to a flour (use gluten-free if needed)
  • 1 tbsp miso
  • 1 tbsp vegan BBQ sauce (sub with ½ tbsp mustard + ½ tbsp ketchup)
  • 2 tbsp nutritional yeast
  • ½ tsp salt
  • ½ tsp pepper

  • Avocado Dill Sauce:
  • 2 avocados
  • 2 tsp apple cider vinegar
  • 1 tbsp dill
  • 1 tbsp vegan mayo
  • 1 tbsp onion powder
  • 1 tsp garlic powder
  • ½ tsp salt
  • ¼ + ⅛ cup water

  • Extra Toppings:
  • Caramelized onions + mushrooms
  • Dijon
  • Tomato
  • Red onion
  • Sprouts
  • Pickles
  • Vegan Mayo
  • Vegan Cheese (add to the burger after the 2nd flip with just 2 minutes left to cook) ~ I used Gusta Cheese here, but you can find any cheese you want on Vegan Supply or Spud! (you can use code: CRVAN-MURJUB for 20$ off)
Instructions
  1. First of all, make sure your flax egg is soaking away for just a few minutes.
  2. Heat pan to medium, add onions and garlic, sauté for a few minutes. Add 1 tbsp of water or balsamic vinegar at a time to de-glaze the pan. Do this until the onions are translucent (about 5 minutes)
  3. In a small bowl, mix together the flax egg, miso paste, BBQ sauce, cumin, paprika, nutritional yeast, salt + pepper.
  4. In a large bowl, add that mixture plus the rest of the ingredients and wake up those arm muscles! Mash away with a potato masher. The mixture should be paste-y, stick together-y, but still have a few whole lentils in tact. If it's too wet, add a bit more nutritional yeast (Nooch). If it's too dry, add a little bit more BBQ sauce.
  5. Form the burgers into patties (about a ½ inch thick and 3 inches in diameter).
  6. Place the patties on a parchment-covered plate and store in the fridge for 10 minutes while you turn your pan to medium heat, or while your BBQ fires up.
  7. Either brush the grill surface with avocado or coconut oil, or add 1 tsp of oil to your pan.
  8. Cook 7 minutes per side, adding cheese for the last 2 minutes.
  9. Meanwhile, make your avocado dill sauce. Add all ingredients to your blender and blend until smooth!
  10. Pile up your masterpiece!!
3.5.3226

Tag me if you make this! (@hookedonplants on instagram)

I love seeing your recipes.

For more inspiration and info on eating plant-based, sign up to my emails for bi-weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

Try the #PlantsForAWeek challenge by grabbing my new E-Book

 

Filed Under: Dinner, Gluten Free, Lunch, Recipes, Sauces/Dressings, Uncategorized Tagged With: avocado sauce, burger, burger night, dill sauce, gluten free burger, hooked on plants, lentil burger, oil free burger, plant-based burger, stay together vegan burger, vegan burger, veggie burger, yummy sauce

Quarter Pounder Red Lentil Rice Veggie Burgers | Gluten-Free

September 20, 2018 By julia

It’s burger o’clock! Maybe you caught this recipe over on my instastories (@hookedonplants)? I completely wung it, and it completely worked out (love when that happens). These red lentil rice veggie burgers are not only a complete protein, but also packed with flavour and easy to whip up.

There’s a few things you should always have in the fridge, ready to grab:

  • A cooked grain
  • A cooked legume
  • A sauce
  • Greens

Have these 4 magical ingredients ready to go, and the whole ‘last minute dinner’ freak out thing is a lot less dramatic.

And the possibility of last minute creations like this actually come into fruition is at an all time high.

The universal problem with veggie burgers is:
The squish-outta-the-bun issue. Know what I mean?

They can taste amazing, but the texture just isn’t there.

Well, after the pan-fry, the longer you leave these patties in the oven, the stiffer the texture you will have to bite down on.

The first round we did 20 minutes, without flipping half way. Not enough.

30 minutes (flipping half way through) did the trick, but 40 minutes gives you even more of a stay-together kinda patty. Crispy outside, soft inside. That’s what I’m talkin’ about!


Red Lentil Rice Burgers
 
Save Print
Prep time
10 mins
Cook time
40 mins
Total time
50 mins
 
A flavourful veggie burger that won't squish outta your bun.
Author: Jules
Recipe type: burgers, dinner, lunch
Serves: 6
Ingredients

  • Burger Patties:
  • 2 cups brown rice, cooked
  • 2 cups red lentils, cooked
  • 2 cloves, garlic
  • ¼ cup red onion, chopped
  • 1 tbsp dijon mustard
  • 1 tbsp molasses
  • 1 tbsp apple cider vinegar
  • 1 tbsp tamari
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1 tsp smoked paprika

  • Extra:
  • 1 tsp coconut oil

  • Burger Sauce:
  • ¼ cup ketchup
  • ¼ cup vegan mayo (from Hellmans or Veganaise or Sir Kensington's)
  • 1 tbsp onion powder (or chipotle!)

  • Burger fixin's:
  • Buns (or use a collard green wrap)
  • Vegan Cheese (I use Violife or sliced Gusta Blockor Sheese Cheese ~ all of the melt deliciously)
  • Tomato, sliced
  • Avocado, sliced
  • Sprouts of choice
  • Romaine or spinach
  • Sauerkraut
  • Pickles, sliced

  • Caramelized Balsamic Oil-Free Onions (optional):
  • 3-4 sweet onions, thinly sliced
  • ¼ cup balsamic
  • ½ cup water (might not need it all, but have it on hand if it's sticking)
Instructions
  1. Pre-heat the oven to 375°F
  2. Make caramelized onions (optional and not included in cooking time (yummy but takes some time): heat a wide pot or deep pan to medium heat. Throw in all of the onions and let brown for a few minutes. De-glaze with a bit of water. Do this a couple of times. Add balsamic vinegar. Turn heat down to low. Let them simmer for up to 1 hour (could just go for 15 minutes, but the longer you go, the deeper the caramelization). Check them every 15 minutes. If they're sticking to the bottom of the pot, just add a bit more water or balsamic.
  3. Blend all burger ingredients (except for ½ cup of the red lentils) together until nearly smooth in your food processor. Add the rest of the lentils at the end and pulse.
  4. Form the mixture into 6 patties on a parchment covered baking sheet.
  5. Heat a pan to medium heat, and melt the coconut oil.
  6. Fry the patties for 3 minutes on each side.
  7. Place the patties on the baking sheet and bake for 30-40 minutes, flipping halfway. Go for 40 minutes if you want a dryer, stiffer patty!
  8. For the last 2-3 minutes of baking, place cheese slices on the patties to melt and the sliced buns on the pan to get toasty.
  9. Assemble the burger to your liking!
3.5.3226

Tag me if you make it ( @hookedonplants on instagram)! I love seeing your recipes.

Want more?

Sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

This week’s email was the so-called ‘healthy’ egg (not so healthy…)

Filed Under: Dinner, Gluten Free, Lunch, Recipes, Uncategorized Tagged With: burgers, caramelized onions, healthy dinner, hooked on plants, lentil burger, lentil rice burger, plant-based, plant-based burger, rice burger, vegan, vegan burger, vegan burgers, vegan dinner, vegetarian, veggie burger

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WELCOME

welcome-julia-murray

Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy! Read more

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hookedonplants

🌱 Olympian | Chill Vegan | RHN & Chef
🏠 Whistler Realtor @jules.eliz.murray @living.in.whistler
☀️ Retreats

Who wants a cat?! 🐈‍⬛ Adopt Turnip & Parsn Who wants a cat?! 🐈‍⬛ 
Adopt Turnip & Parsnip :) 

Check out their bios on @whistlerwag website under Adoptables. 

Why buy when you can rescue these cuties !? 

Did you know when you work with us (Team Longmuir Murray @living.in.whistler - to find or sell your home in Whistler, a part of our closing gift alwayyyys is a donation to @whistlerwag ❤️ 

Who here is ALSO quite obsessed with all animals? 

#animalrescue #whistleranimals #adopt #catrescue
Pro tip: Stay consistent. You’ve got this 🐾 Pro tip: Stay consistent. You’ve got this 🐾

P.S. Wondering what all the cuteness is about?

Only for the bestest dog food ever: @virchewdogs
🇨🇦 Woman-founded
🚚 Delivered to our door
🌱 Plant-powered
🧴 Perfect for sensitive skin (just ask Zak)

Use code hookedonplants for a discount — link in bio or just message us ‘DOG FOOD’ & we’ll send more info. 

~ With love, Zak & Tez 🐶💛
Whistler people! Name where this is from & I’ll Whistler people! Name where this is from & I’ll give you extra high fives today 🏆 
The OG rainbow collard wrap 🤤 

PS: if I were to create a Whistler Vegan Guide, drop in the comments what can’t be missed ??!!

#whistlerveganguide #whistlervegan #veganwhistler #plantbasedfinds #plantbasedwhistler #vegantravel
15 Minute Protein-Packed Vegan Pesto ChickUn Fettu 15 Minute Protein-Packed Vegan Pesto ChickUn Fettuccine 

1) Soak soy curls in water for 10 mins, then strain and pan-fry in olive oil & @bragg liquid aminos
2) In a pan, sauté 1 onion, lots of crushed garlic, 8-10 sliced mushrooms 
3) Add vegan pesto (used @love.legrand), nutritional yeast, and the pan fried soy curls to that pan. 
4) Boil pasta of choice (drop your fave pasta below… macaroni? Penne? Fettuccini?
5) Strain then pour pasta into the pan of goodness & mixy mixy
*** optional: add mushroom benefits with 1 tbsp each of @staywyldorganics Immunity Blend powder, and extra protein with @complement unflavoured protein powder. Use ‘hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. 👌 

📌 Save this for your next 15 minute dinner recipe idea.

#vegandinner #veganpasta #pestopasta #15minuterecipe #easyrecipe #easyveganrecipe
Ok, I’m biased… but this mama has to be the mo Ok, I’m biased… but this mama has to be the most inspiring plant-based athlete out there.

@stephaniejdsloan always supporting, motivating, moving, adventuring (in braids), and top-cheffing it up with the goodness of whole plant foods.

Happy Mother’s Day to all the amazing mama’s out there. 💕 

#momsrule  #nomeatathlete
#plantbasedathlete #veganmom #mothersday
This isn’t just any tofu scramble… it’s next This isn’t just any tofu scramble… it’s next-level creamy and eggy thanks to 2 secret weapons:

🥄 Hummus for texture 
🧂 Black salt (kala namak) for that eggy flava flave

Serve it up with avo, tomato, and a drizzle of hot sauce for the ultimate #MothersDayBrunch moment 🥑🔥

🌱 Tofu Scramble Recipe - from the #hookedonplantsarchives 

Ingredients:
	•	½ large yellow onion, diced
	•	2 cloves garlic
	•	6 white mushrooms, sliced
	•	1 red pepper, diced
	•	1 tsp each: garlic powder, onion powder, paprika
	•	½ tsp turmeric
	•	1 tsp cumin
	•	½ tsp black salt (kala namak)
	•	¼–½ cup nutritional yeast
	•	½ cup hummus (use your fave — or try my Roasted Garlic one!)
	•	1 block medium or soft tofu (~350g)

Directions:
	1.	Sauté onion in a hot pan (no oil needed). Let it brown, then splash with water to deglaze as needed.
	2.	Add mushrooms, garlic, and red pepper. Cook for a few minutes.
	3.	Stir in spices + ¼ cup water.
	4.	Add hummus and mix until incorporated.
	5.	Crumble tofu into the pan with your hands (tiny crumbles = perfect texture).
	6.	Stir everything together and cook for a few more minutes until golden and hot.

Top with avo, tomato slices, hot sauce… or wrap it up in a tortilla 🌯

💌 Save this for your next brunch or breakfast for dinner (the best) and tag @hookedonplants if you make it!

#TofuScramble #VeganBrunch #EasyVeganMeals #HookedOnPlants #MothersDay #HummusHack #TofuScramble #BreakfastforDinner #PlantBasedProtein #VeganComfortFood #WeekendEats
… vegan for a decade and she’s still kickin’ … vegan for a decade and she’s still kickin’ 👌 

Plants have all the protein 🌱 💥 Who here is early in their plant-based journey? Need some tips? 

🐾 PS: These rescue dogs are thriving on plants too. Check the link in bio for info 🐾 

#vegan #veganolympian #plantbased #plantbasedtips #vegannutrition @virchewdogs
@alohaanimalsanctuary needs support right now. ➡ @alohaanimalsanctuary needs support right now.
➡️The GoFundMe page is linked in @alohaanimalsanctuary bio.

A few years ago, I had the beautiful experience of volunteering with Aloha Animal Sanctuary, and supporting their team with @complement products to help the volunteers and founders thrive—so they could give their best selves to the animals.

It’s a dream of mine to spend more time physically supporting farm sanctuaries. 
And to have my own one day… 💫 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

💪🏽 The work, love and energy the founders have poured into Aloha is incredibly inspiring, but it comes with its challenges… Funding expenses being the main one. 

If you’ve got even $5 to spare, it could make a huge difference in helping save Aloha.

Since I don’t have my own sanctuary (yet!), the least I can do is share, volunteer, and spread the word.

& look back on the cute animal pics from my few days there. 

🐾 Hug a dog today. 
🐾Reconnect with the magic animals bring into this world.
🐾Donate if you can. 
🐾Visit a sanctuary. 
🐾Support the people doing this heart-led work.

🩵🐖🐓🐐
Need a serotonin boost? Hug a dog today. 10/10 re Need a serotonin boost? Hug a dog today. 
10/10 recommend.

PS: dogs can thrive on plant-based diet and it may actually extend their life 🎉 If you have sensitive pups, or don’t feel like feeding other animals to your family animals or want to try a more sustainable dog food for 🌍 try feeding them a vegan option. Check out the studies on @virchewdogs site, and try their starter pack (link in bio). Developed with vegetarians. Feel free to use ‘hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. 😆 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
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