Vegan AIP Burger Recipe

This Vegan Autoimmune Protocol (AIP) burger recipe is designed to be both delicious and compliant with AIP dietary restrictions. It utilizes wholesome ingredients that are free from grains, legumes, and common allergens.

Ingredients

• 1 cup (100g) textured vegetable protein (TVP)
• ¾ cup (180ml) vegetable broth
• ⅓ cup + 2 teaspoons (40g) chickpea flour
• 2 tablespoons (30g) barbecue sauce
• 1 teaspoon liquid smoke
• Salt and black pepper to taste
• Optional toppings: lettuce leaves, avocado, pickled onions, or AIP-compliant sauces

Instructions

1. Rehydrate TVP:

• Pour the textured vegetable protein into the vegetable broth and let it sit for about 5 minutes until all the liquid is absorbed.

1. Prepare the Mixture:

• In a food processor, combine the rehydrated TVP, chickpea flour, barbecue sauce, and liquid smoke. Pulse until it forms a sticky mixture that can be shaped into patties. Season with salt and black pepper to taste.

1. Form Patties:

• Scoop about 1½ heaping tablespoons of the mixture onto a piece of parchment paper. Use your hands or a spatula to shape it into a round patty. Repeat until all the mixture is used.

1. Cook the Patties:

• Heat 1 tablespoon of olive oil in a large frying pan over medium heat. Add the patties and cook for about 5 to 7 minutes on each side, or until they are browned and cooked through.

1. Serve:

• Enjoy the patties on their own or wrapped in lettuce leaves with your choice of toppings.

Tips for Success

• Flavor Variations: Feel free to experiment by adding spices like garlic powder or onion powder to enhance the flavor.
• Storage: Cooked patties can be stored in the fridge for up to 4 days or frozen for longer preservation.
• Grilling: While these patties can be cooked on a stovetop, avoid grilling on large grills as they may fall apart; use a small electric grill if desired.

Creative Toppings for a Vegan AIP Burger

When crafting a vegan AIP burger, the toppings can elevate the dish and add a variety of flavors and textures. Here are some creative options:

• Avocado: Sliced or mashed, avocado adds creaminess and healthy fats.
• Pickled Vegetables: Pickled onions or beets provide a tangy crunch.
• Guacamole: A flavorful addition that complements the burger’s savory profile.
• Sautéed Mushrooms: Adds umami and depth to the burger.
• Fresh Herbs: Cilantro, basil, or parsley can brighten the flavor.
• Coconut Yogurt: A dairy-free alternative that adds creaminess.
• AIP “Cheese”: Options like tapioca cheese or cauliflower cheese can melt well and enhance the burger experience.

Alternative Protein Sources for Vegan Burgers

If you prefer not to use textured vegetable protein (TVP), there are several alternative protein sources for your vegan AIP burger:

• Lentils: Cooked lentils can provide a hearty texture.
• Chickpeas: Mashed chickpeas work well as a base and add protein.
• Quinoa: This grain-like seed is high in protein and can be used in patties.
• Mushrooms: Finely chopped mushrooms can add moisture and flavor.
• Ground Pea Protein: A soy-free option that offers a similar texture to TVP.

Making a Low-Carb Vegan AIP Burger

To create a vegan AIP burger that is low in carbs, consider these strategies:

• Use Lettuce Wraps: Instead of traditional buns, wrap your burger in large lettuce leaves like romaine or butter lettuce.
• Incorporate Cauliflower: Use cauliflower rice or mash as a base for your patties to keep carbs low.
• Skip Starchy Fillers: Avoid using ingredients like chickpea flour; instead, focus on vegetables and non-starchy binders.

Vegan AIP Cheese Alternatives That Melt Well

For those looking for vegan cheese alternatives that melt well on an AIP burger, consider:

• Tapioca Cheese: This cheese alternative is popular for its stretchy and melty qualities.
• Cauliflower Cheese: Made from blended cauliflower, it can slice and melt beautifully while being low in carbs.
• Nut-Free Cheese Recipes: Look for recipes specifically designed for AIP that use ingredients like coconut or root vegetables to create creamy textures.

Good Sauces to Pair with a Vegan AIP Burger

Choosing the right sauce can enhance your vegan AIP burger significantly. Here are some suitable options:

• AIP Barbecue Sauce: Adds sweetness and smokiness.
• Guacamole: Provides creaminess and flavor without dairy.
• Coconut Aminos: A soy sauce alternative that adds umami without gluten.
• Homemade Vegan Mayo: Made from avocado or coconut oil, it offers richness without dairy.
• Herbed Oil Drizzle: Infuse olive oil with herbs for a simple yet flavorful topping.

These toppings, protein alternatives, low-carb strategies, cheese substitutes, and sauces will help you create delicious and satisfying vegan AIP burgers tailored to your dietary preferences.

Unique Sauces to Pair with a Vegan AIP Burger

Adding a unique sauce can transform a vegan AIP burger from ordinary to extraordinary. Here are some creative sauce options:

• Creamy Vegan Burger Sauce: This tangy and slightly sweet sauce mimics classic burger sauces, combining vegan mayonnaise, ketchup, mustard, pickle relish, and spices like garlic and onion powder for depth of flavor. It’s quick to prepare and enhances the overall taste of the burger.
• Homemade Special Sauce: A blend of dill pickles, coconut aminos, and spices creates a flavorful condiment that’s both low-carb and AIP-friendly. This sauce is versatile enough to complement various dishes beyond burgers.
• Guacamole: This creamy avocado-based sauce adds richness and healthy fats. Simply mash ripe avocados with lime juice, cilantro, and salt for a fresh topping that pairs beautifully with any burger.
• AIP BBQ Sauce: A homemade barbecue sauce made from dates, apple cider vinegar, and spices can add a smoky sweetness that complements the savory flavors of the burger.

Using Mushrooms as a Protein Source

Mushrooms can be an excellent protein source for vegan AIP burgers. They provide a meaty texture and umami flavor without the use of grains or legumes. Finely chopped mushrooms can be mixed into the burger patty mixture or used as a primary ingredient in place of TVP or other proteins. Varieties like portobello or shiitake are particularly flavorful and can be grilled or sautéed to enhance their taste.

Making a High-Protein Vegan AIP Burger

To create a vegan AIP burger that’s high in protein, consider these strategies:

• Incorporate Legumes: While traditional legumes are not AIP-compliant, you can use lentil flour or sprouted lentils (if tolerated) to boost protein content.
• Use Nutritional Yeast: Adding nutritional yeast not only enhances the flavor but also increases protein levels.
• Mix in Chia Seeds or Flaxseeds: These seeds are rich in protein and fiber; they can be added to the patty mixture for additional nutrition.
• Combine with Other Protein Sources: Use combinations of mushrooms, sunflower seeds, and nut-free flours like cassava flour to create a balanced protein profile.

Vegan AIP Burger Recipes Using Jackfruit

Jackfruit is a versatile ingredient that can be used in vegan AIP burgers due to its fibrous texture. Here’s how you can incorporate it:

• Pulled Jackfruit Burgers: Shred young green jackfruit and sauté it with AIP-compliant spices and sauces. Serve it on lettuce wraps for a flavorful burger option.
• Jackfruit Patties: Combine shredded jackfruit with mashed sweet potatoes or cauliflower to form patties that can be baked or pan-fried.

Low-Carb Bun Options for Vegan AIP Burgers

For those looking to keep their vegan AIP burgers low in carbs, consider these bun alternatives:

• Lettuce Wraps: Large leaves of romaine or butter lettuce serve as excellent wraps for your burger.
• Cauliflower Bread: Made from riced cauliflower mixed with egg substitutes (like flaxseed meal) and seasonings, this bread alternative is low in carbs.
• AIP Flatbreads: Recipes using cassava flour or coconut flour can create soft flatbreads that serve as buns while remaining compliant with AIP guidelines.

These ideas will help you craft delicious vegan AIP burgers that cater to various dietary preferences while keeping your meals exciting and flavorful.