This veggie burger salad full of healthy pulses and wonderful flavours definitely makes the humble salad more exciting. Loaded with leaves, tomatoes, cheese and onions all dressed in a creamy yoghurt tahini sauce, really is a delicious and different way to enjoy your favourite veggie burger!
I love a veggie burger and decide it was definitely about time to start trying to make my own. And these tasty burgers bursting with beans and lentils definitely tick all the boxes.
But rather than putting the burger in a bun or pitta bread (which is also wonderful), I wanted to make a lighter lunch or dinner recipe. This veggie burger salad is also gluten-free, can easily be made suitable for vegans, has a low carb count (if you don’t have to count for pulses) and can be a great meal for blood sugar levels.
The veggie burger pattie, salad and dressing are all incredibly easy to make, but you will need a food processor. All you have to do is a little chopping and blitzing to enjoy this really tasty, nutritional and healthy salad.
In this recipe, you’ll learn why a homemade veggie burger can be a healthier choice, how to make them, recipe tips for the best veggie burger salad, how to carb count for this meal and even variations on how you can serve this salad.
Are Veggie Burgers Healthy to Eat
On the whole yes they can be, as they often include plant proteins, pulses and vegetables which all support a healthy diet. However, no two burgers are the same and close consideration should be given to the processing and additional ingredients that have been added.
In this recipe, I opted to make my own veggie burger, But you could of course use a shop bought burger instead, for convenience. There is a wide variety of veggie burgers available in UK supermarkets, however, don’t assume that because they say vegetarian or vegan that they are healthy.
Sadly as with a lot of our food in the supermarkets veggie burgers are highly processed with a lot of added ingredients. Plus they vary hugely in enjoyable texture and taste profile. So make sure to read the labels and ingredients carefully to really know what’s in your food.
But you can read more on the benefits of eating a whole food diet and less processed food in the article below
How do you use almond flour in baking? Can making this switch really help with my overall diabetes management? These are just some of the questions explored, along with lots of top tips in this article all about the benefits of using almond flour in baking.
What you need to make a Veggie Burger Salad
For the veggie burger patties
- Cheap, full of fibre, nutrients and plant protein
- I used kidney and black beans for their firmer texture
Red Onion and Garlic
- Adds extra delicious flavour
- High in fibre, Omega 3 fat and antioxidants
- Naturally gluten-free however it’s in the processing that contamination with other cereals may occur.
- Wholegrain, is full of fibre, essential vitamins, minerals and antioxidants.
- Low GI so a lower impact on blood sugar levels
Paprika and Chilli Powder
- I use a combination of paprikas and chilli powder to add a smokey peppery sweetness
Tamari or Soy Sauce
- Tamari is a gluten free, has a richer flavour and is less salty than Soy sauce
- Use Soy sauce if you’re burgers don’t have to be gluten free
Red Wine Vinegar
- Adds a little acidity
- Great source of protein, fibre and B vitamins
- I like the Puy lentils by Merchant Gourmet
For the Veggie Burger Salad
Cheese of Choice or Vegan Alternative
For the Veggie Burger Salad Dressing
Greek or Vegan Alternative Yoghurt
Sumac and Seasoning
How to make Veggie Burger Salad
There are a few parts to this recipe but all are very easy thanks to the help of your food processor for the veggie burgers. Otherwise, it’s just a little chopping, mixing and shaking to bring this delicious salad together.
Making the Veggie Burgers
Add your onion and garlic to the food processor first and give it a blitz. Then add all the remaining veggie burger ingredients, except the puy lentils, to the processor. Blitz again until everything is mixed but not to the point that it turns into a paste as you still want to have texture to the mixture. I find the pulse function helpful here and you may have to use a spatula to scrape down the sides in between pulses.
Now add your pulses and mix them in. You may find it easier to transfer to a bowl at this point as you can also weigh your mixture for accurate carb counting.
Divide the mixture between 6 and using your hands create 6 burger-shaped patties.
Place the veggie burgers on a plate in the fridge to chill or until you are ready to cook them.
To cook the veggie burgers – Place the patties in a hot non stick frying pan and dry fry for 5 minutes on each side
Making the Veggie Burger Salad
Simply chop your vegetables and add them to your bowl
Making the Veggie Burger Salad Dressing
Place all the ingredients into a shaker or bowl and mix really well until you have a deliciously creamy dressing
Don’t over-mix in the food processor. You still want to see chunks of beans in your burgers. If your burger mixture feels too dry when blending, then you can always add 1-2 tbsp of water
Chill Time – Make sure you give your veggie burgers a little time to chill in the fridge. I find that it helps to firm up the pattie making them more stable for cooking. So this is a great recipe to make in advance
What goes well with a veggie burger salad
If your looking to pimp up your salad even more or want to add some more complex carbohydrates to your meal here are a few suggestions
Serve with Roasted Sweet Potatoes –Smoked Paprika Sweet Potato Wedges offer a really tasty and nutritious alternative to traditional white potato chips and wedges. They are bursting with flavour plus they boast a lower glycemic index.
Add toasted pitta – For some extra crunch you could add some toasted and cut pitta pieces into your salad bowl
Other Toppings to try:
Pickled Red onions – Add 1tsp of xylitol, 1/2tsp salt and 2 tbsp of cider vinegar to a bowl with sliced red onion. Leave to marinate for 5-10 minutes for delicious pickled red onions.
Guacamole – Add guacamole instead of chopped avocado
Grated Carrots and Cabbage – a healthy and nutritious way to add extra crunch to your salads
Jarred Jalapenos or Spicy Peppers – if you want to add a little kick to your salad then add some crunchy brined peppers
Homemade Rainbow Coleslaw – Add a little extra crunch and flavour to your veggie burger salad but without the added mayo!
How to store
You can make both the veggie burgers and dressing in advance, so along with any leftovers store them in the fridge.
The burgers will keep in the fridge for 3-4 days in an airtight container or alternatively, you can freeze them. Just put them in a reusable freezer bag or airtight container for up to 6 months. Then defrost before cooking as per the instructions.
The yoghurt tahini dressing will keep in the fridge for 4-5 days.
This tasty veggie burger salad has a lower carb count (if you don’t have to count for pulses) by omitting the usual burger bun and chips. Thanks to the fibre from the beans and vegetables this really is a kinder meal for blood sugar levels.
The overall carb count for this veggie burger salad with the yoghurt dressing based on the ingredients we would count for is:
- 50g of porridge oats= 35g of carbs
- 150 g of Sainsburys Greek yoghurt= 6.3g of carbs
Now add all the carbs together – 35 + 6.3 = 41.3g of carbs
Finally divide this by the serving size, 4 – 41/4 = 10g of carb per portion
Please note this carb count amount per portion is based on the standard ingredients listed above and may differ depending on what you use and how much you choose to eat.