Vegan Burger and Taco recipes

So, you’re ready to make the change and reduce the amount of meat in your diet – good for you. These two recipes are simple and amazing ways to make sure you get everything you need moving forward without animal products.

Kale & Navy Bean Veggie Burgers  

Ingredients: 

• 540 ml can navy beans, drained and rinsed 
• 1 cup kale leaves de-stemmed, washed, and chopped 
• 2 tbsp water 
• 1/2 tsp sriracha 
• 1 tsp maple syrup 
• 1 tsp soy sauce 
• 2 drops liquid smoke, to taste 
• 1 tbsp nutritional yeast 
• 1 tsp garlic powder 
• 1/2 tsp onion powder 
• 1/2 tsp smoked paprika 
• 1/2 tsp sea salt 
• 1/2 cup chickpea flour (or use what you have) 
• 1/4 cup hemp hearts 

Directions: 

1. In a large bowl, mash beans, leaving some whole for texture. Set aside. 
2. In a blender, combine all other ingredients except chickpea flour and hemp hearts. Blend until bright green and well combined. 
3. Add green mixture to beans and mix well. 
4. Add chickpea flour and hemp hearts. It may look as though it will not come together, but keep mixing. Use your hands if you need to, but make sure it’s all combined really well.   
5. Make burgers with your hands. Wet your hands if the mixture is a little sticky and grab a palm sized ball. Should make between 4-6 burgers, depending on how big you like them. 
6. Over medium heat, fry burgers in a tsp of oil. About 3 minutes a side. 
   Load them up with your favourite toppings and dive in! 

Nutrition Info: 

• Calories: 170 
• Fat: 3.9 g 
• Sodium: 255 mg 
• Potassium: 297 mg 
• Carbohydrates: 24 g 
• Fibre: 8.5 g 
• Sugars: 2.5 g 
• Protein: 10 g 

Cauliflower Tacos 

 Ingredients: 

• 1 head cauliflower, cut into bite size pieces 
• 1 cup vegetable broth 
• 1 tbsp. lime juice 
• 1 tsp soy sauce 
• 1 tsp balsamic vinegar 
• 1 tsp olive oil 
• 1/2 tsp smoked paprika 
• 1/2 tsp chili powder 
• 1/2 tsp garlic powder 
• Pinch sea salt 
• 1/2 sweet onion, chopped 
• Whole wheat tortillas 
• Toppings! Avocado, tomatoes, onion, shredded lettuce 

Directions: 

1. Preheat your oven to 400 degrees. 
2. In a big saucepan, combine the broth, lime juice, soy sauce and vinegar. Bring to a boil and add the cauliflower. Cook for a couple of minutes and drain. 
3. In another bowl, combine the spices and olive oil. Toss the cauliflower and onions in there until it looks all delicious. 
4. Place on a parchment covered baking sheet and bake for about 25 minutes, tossing halfway. 
5. Prepare your tortillas. Spread on some guac, dice your tomatoes, shred some lettuce…whatever you like. Makes enough for at least four tortillas. 
6. Make your tacos and enjoy! 

Nutrition Info (without toppings): 

• Calories: 203 
• Fat: 4.7 g 
• Sodium: 487 mg 
• Potassium: 683 mg 
• Carbohydrates: 35 g 
• Fibre: 8.9 g 
• Sugars: 6.9 g 
• Protein: 8.5 g 

Seanna Thomas is a holistic nutritional consultant from Toronto. This recipe originally appeared in the March, 2021 issue of Triathlon Magazine Canada.