Priyanka, RD

Pea protein and broccoli, Spicy burgers

Updated: Apr 16, 2023

Pea protein comes from yellow and green split peas. It contains all nine essential amino acids and is a complete protein and very good source of protein for weight management. If you are fond of burgers and never happy with the store-bought ones, ever, we are in the same boat! Either they are very starchy, drenched in oil, or full of additives and non-nutritious.

Being a vegetarian, if eating meat or anything that tastes like meat has never been your thing, you are in the right place! I hear you, there are no good options when it comes to savory and spicy masala burgers, which are simply natural and tasty.

Due to the high fiber content, broccoli helps you maintain gut health as it is a very good source of prebiotics, has measurable amounts of not just one but 'few' potent antioxidants which help with the body's oxidative stress. This can lead to reduced inflammation and an overall health-protective effect in preventing chronic diseases.

pa protein masala burger, spicy keto burger, vegetraian burger

Another ingredient- pea-protein used here is a very superior source of amino acids and it's also rich in iron and is one of the best choices for vegans/vegetarians as compared to the other food sources. It has a pretty neutral flavor; each scoop of this pea protein powder is around 20 gms protein, 1 gm carb.

Since the pea-protein profile is so impressive, I've been trying to figure out ways to incorporate it into my recipes. When I first bought the plain flavor, I was a little doubtful about how to use it. This recipe stands out and became a success right away!

So, let's start cooking!

RECIPE:

Prep time: 15 min

Cook time: 25 min

Serves: 5

Ingredients:

broccoli crowns, 2 cups
zucchini, 1 small
mushrooms, diced, 2-3
small red onion; diced 1/2; rings 1/2
ginger, 1 tsp, shredded (optional)
garlic cloves, chopped, 3
olive oil, 2-3 tbsp
flavorless pea protein, 4 scoops
psyllium husk, 1 Tbsp
chia seeds, 2 Tbsp, unsoaked
mix spices, 2 Tbsp altogether- burger seasoning + coriander powder + paprika
salt, to taste
herbs, fresh or dry, cilantro and jalapeno, diced, 1-2 tsp (optional)
pepper jack cheese, for topping

Serve with side: burger bun, lettuce and pepper jack cheese slices

Instructions:

pan cook diced onions till golden brown to caramelize, add in diced garlic, ginger, mushroom, cook till tender
use washed and well-patted dry broccoli and zucchini and shred in a food processor
combine all the (above) wet ingredients well with all the dry ingredients
let it sit for 10-15 minutes till chia seeds, psyllium husk, and protein powder soaks in all the extra water (add in a little pea protein or chia seeds more in case it's still too wet)
use a skillet over medium-low heat or a griddle. These are veggie burgers after all, so handle gently.
cook both sides till well done
top of the patties with pepper jack cheese and caramelized onion rings