High-Protein Veggie Burger & Wedges
15 min prep25 min cookMedium

High-Protein Veggie Burger & Wedges

A crispy double bean-and-TVP patty burger with lean hummus sauce and baked wedges

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A massive, satisfying plant-based burger that keeps the carbs in check. Two homemade black bean and chickpea patties are loaded with bold spices, pan-seared until crispy, then topped with fresh lettuce, tomato, and pickles on a toasted sandwich thin. A zesty Greek yogurt sauce replaces heavy hummus for a lighter, protein-rich finish. 485 calories, 32g of protein, and only 10g of fat.

📊Nutrition

Per serving

0kcalCalories
0gProtein
0gFats
0gCarbs

🧾Ingredients

0/14

Double Veggie Patties

  • 80gCanned red kidney beans, rinsed and drained well
  • 30gDry Textured Vegetable Protein (TVP)The secret ingredient — mimics ground meat, adds massive protein with almost zero carbs or fat
  • 1/4 cupHot vegetable broth or water (to hydrate TVP)
  • 20gFinely diced onion and bell pepper
  • 1 tspOat flour (just enough to help bind)
  • 1/2 tsp eachCumin, smoked paprika, garlic powder, salt, and black pepper
  • as neededZero-calorie cooking spray

Burger Assembly

  • 1Light whole-wheat sandwich thinMatches the ultra-flat toasted bun and saves heavy carbs
  • 2 slicesFresh tomato slices
  • a few ringsRed onion, thinly sliced

"Lean Hummus" Sauce

  • 15gTraditional hummus
  • 30gPlain non-fat (0%) Greek yogurtStretches the rich sesame/chickpea flavor without excess oil calories

Potato Wedges

  • 120gRaw yellow or russet potato, cut into wedges
  • to tasteSmoked paprika, sea salt, and black pepper

👨‍🍳Method

1

Crisp the Wedges

25 min

Preheat your oven to 200°C (400°F) or your air fryer to 195°C (385°F). Toss the potato wedges with a generous spray of zero-calorie cooking spray, sea salt, and smoked paprika. Arrange in a single layer and bake for 20-25 minutes (or air fry for 12-15 minutes), flipping halfway, until golden and crispy.

💡Flip wedges halfway through cooking for even crispiness on all sides.
2

Hydrate the TVP

5 min

In a small bowl, pour the hot vegetable broth over the dry TVP. Let it sit for 5 minutes until all the liquid is absorbed and it becomes fluffy.

💡Use broth instead of water for extra flavor. The TVP should be moist but not soggy — no liquid pooling at the bottom.
3

Make the Patty Mixture

3 min

In a mixing bowl, mash the red kidney beans with a fork until mostly smooth (leave a few chunks for texture). Add the hydrated TVP, diced onion and bell pepper, oat flour, cumin, paprika, garlic powder, salt, and pepper. Mix thoroughly with your hands until it forms a moldable "dough".

4

Form and Cook

8 min

Divide the mixture in half and form two thin, round patties (just like the double patties in the photo). Heat a non-stick skillet over medium heat and coat with zero-calorie cooking spray. Cook the patties for 3-4 minutes per side until they develop a firm, crispy, browned crust.

💡Don't press down on the patties while cooking — let the crust form naturally. Resist the urge to flip too early!
5

Mix the Sauce

1 min

While the patties cook, stir together the 15g of hummus and 30g of non-fat Greek yogurt in a small dish until completely smooth.

6

Assemble and Serve

1 min

Lightly toast your whole-wheat sandwich thin. Spread a generous layer of your lean hummus sauce on the bottom bun. Stack your two crispy veggie patties, top with the fresh tomato slices and red onion, and close the burger. Serve immediately alongside your hot baked wedges!

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