Vegan Nutritional Yeast and TVP Veggie Burgers

I’ll never forget the first time I made veggie burgers from scratch. It was a sweltering summer day, the kind where the heat shimmers off the pavement. My friends and I were determined to have a “proper” BBQ, and as the only vegetarian in the group, I felt obligated to bring something beyond the usual store-bought patties. The aroma of toasted oats, earthy spices, and a hint of something cheesy from the nutritional yeast filled my tiny apartment, promising a taste of summer that was both satisfying and wholesome. Those humble burgers, born from a desire for inclusivity and a bit of culinary adventure, became a surprising hit, a testament to the power of simple ingredients and a little bit of love in the kitchen.

Recipe Overview

• Prep Time: 10 minutes
• Cook Time: 10-16 minutes
• Total Time: 20-26 minutes
• Servings: 4-6
• Yield: 4-6 patties
• Dietary Type: Vegan

Ingredients

• 1 cup textured vegetable protein (TVP)
• 1/4 cup quick-cooking rolled oats (NOT instant)
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil flakes
• 1/2 teaspoon dried parsley flakes
• 1/2 teaspoon onion granules (or powder)
• 1/2 teaspoon garlic granules (or powder)
• 1/4 teaspoon mustard powder
• 3/4 cup water (almost-boiling)
• 2 tablespoons organic ketchup
• 2 tablespoons soy sauce (or tamari or Bragg’s)
• 1 tablespoon creamy peanut butter (can also use tahini, or any other nut or seed butter)
• 1/4 cup whole wheat pastry flour
• 1 tablespoon nutritional yeast

Equipment Needed

• Mixing bowl
• Measuring cups and spoons
• Heavy-bottom skillet
• Spatula

Instructions

1. In a mixing bowl, combine the water, oregano, basil flakes, parsley flakes, onion granules (or powder), garlic granules (or powder), mustard powder, rolled oats, and TVP. Mix thoroughly to ensure the spices are evenly distributed.

2. Add the ketchup and soy sauce to the mixture. Stir well to combine. Let the mixture rest for about 5 minutes to allow the TVP to absorb the flavors and moisture. This step is crucial for the TVP to soften and bind the other ingredients together.

3. Incorporate the peanut butter (or tahini/seed butter) into the TVP mixture. Ensure the peanut butter is evenly distributed to provide richness and help bind the patties.

4. Add the whole wheat pastry flour and nutritional yeast to the mixture. Mix thoroughly until all ingredients are well combined and a cohesive dough forms. The dough should be moist but not overly wet. If the mixture appears too dry, add a tablespoon of water at a time until the desired consistency is achieved.

5. Form the mixture into about 4-6 flat patties by hand, or 8-10 smaller patties if you prefer slider-sized burgers. Press the patties firmly to ensure they hold their shape during cooking.

6. Heat a heavy-bottom skillet over medium heat. Add a light coating of high-smoke point oil, such as grapeseed, canola, or olive oil. Ensure the skillet is hot before adding the patties to prevent them from sticking.

7. Carefully place the patties in the hot skillet, ensuring not to overcrowd the pan. Cook each patty for approximately 5-8 minutes on each side, or until golden brown and heated through. Adjust the heat as needed to prevent burning.

Expert Tips & Tricks

• Flavor Boost: For a deeper, more savory flavor, consider adding a teaspoon of smoked paprika to the spice blend.
• Texture Enhancement: If you prefer a chewier texture, use medium-grind TVP instead of fine-grind.
• Binding Agent: If you find that the patties are crumbly, add a tablespoon of ground flaxseed mixed with 3 tablespoons of water. Let it sit for 5 minutes to form a gel before adding it to the mixture. This acts as an excellent vegan binding agent.
• Make-Ahead Tip: The TVP mixture can be prepared ahead of time and stored in the refrigerator for up to 24 hours. This allows the flavors to meld together even more, resulting in a more flavorful burger.
• Even Cooking: Ensure even cooking by using a heavy-bottom skillet that distributes heat evenly.
• Prevent Sticking: Prevent sticking by ensuring the skillet is properly heated and lightly oiled before adding the patties.
• Handling Delicate Patties: Since these patties are vegan, they can be a little delicate until they are browned. Use a thin spatula to carefully flip them.
• You can bake these burgers in a preheated oven at 375F for 20 minutes as an alternative to pan frying.
• For an extra nutty taste, try using almond butter instead of peanut butter.

Serving & Storage Suggestions

Serve the Vegan Nutritional Yeast and TVP Veggie Burgers on your favorite burger buns with desired toppings such as lettuce, tomato, onion, pickles, avocado, and vegan mayonnaise. They are also delicious served as “meatballs” with pasta and marinara sauce, or crumbled into tacos or salads.

Leftover patties can be stored in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze the patties individually wrapped in plastic wrap, then place them in a freezer bag. They can be frozen for up to 2-3 months. To reheat, thaw the patties in the refrigerator overnight or microwave them on low power until heated through. You can also reheat them in a skillet with a little oil or in a preheated oven at 350°F (175°C) until warmed.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	220 kcal	11%
Total Fat	8g	10%
Saturated Fat	1g	5%
Cholesterol	0mg	0%
Sodium	700mg	30%
Total Carbohydrate	25g	9%
Dietary Fiber	5g	18%
Sugars	5g	–
Protein	15g	30%

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Variations & Substitutions

• Gluten-Free Option: Substitute the whole wheat pastry flour with a gluten-free all-purpose flour blend. Ensure the soy sauce is also gluten-free by using tamari.
• Spicy Kick: Add a pinch of cayenne pepper or a tablespoon of sriracha to the mixture for a spicy kick.
• Mushroom Lovers: Sauté 1/2 cup of finely chopped mushrooms and add them to the mixture for an earthy flavor.
• Smoked Flavor: Incorporate 1/4 teaspoon of smoked paprika or liquid smoke to give the burgers a smoky flavor.
• Fresh Herbs: Substitute dried herbs with fresh herbs for a brighter, more vibrant flavor. Use about 1 tablespoon of chopped fresh herbs for every 1/2 teaspoon of dried herbs.
• Bean Burger: Substitute 1/2 cup of the TVP with cooked and mashed black beans or kidney beans for a different texture and flavor profile.

FAQs (Frequently Asked Questions)

Q: Can I use instant oats instead of quick-cooking rolled oats?
A: It’s not recommended. Quick-cooking rolled oats provide a better texture and binding quality compared to instant oats, which can become mushy.

Q: What is TVP, and where can I find it?
A: TVP stands for Textured Vegetable Protein. It’s a soy-based product that’s high in protein and often used as a meat substitute. You can find it in the health food aisle of most grocery stores or online.

Q: Can I freeze these veggie burgers?
A: Yes, these veggie burgers freeze well. Wrap them individually and store them in a freezer-safe bag for up to 2-3 months.

Q: What can I use instead of peanut butter?
A: You can substitute the peanut butter with tahini, almond butter, sunflower seed butter, or any other nut or seed butter you prefer.

Q: How do I prevent the patties from falling apart while cooking?
A: Ensure that the TVP has absorbed enough moisture and that the mixture is well combined. You can also add a tablespoon of ground flaxseed mixed with 3 tablespoons of water as a binding agent.

Final Thoughts

These Vegan Nutritional Yeast and TVP Veggie Burgers are a fantastic way to enjoy a hearty, plant-based meal that’s both delicious and nutritious. Don’t be afraid to experiment with different spices and ingredients to create your own unique flavor combinations. Whether you’re a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, this recipe is sure to become a staple in your kitchen. So, gather your ingredients, fire up the skillet, and get ready to enjoy a truly satisfying veggie burger experience. Happy cooking!