Avocado Burger Bun Recipe { Low Carb, Gluten free, Vegan}

Avocado Burger Bun Recipe { Low Carb, Gluten free, Vegan}
January 4, 2017 megsri8
avocado burger bun 1

Hello! Today I want to share with you this healthy food recipe idea which has taken up the health food world by a storm. It is a recipe for an Avocado Burger Bun! I love this idea as I think it is a great low carb, grain free dinner idea. It also looks so cute and vibrant! An avocado burger bun is when the two sides of the avocado is used instead of a regular bread based burger bun. Hence this helps in reducing the extra calories and carbs in a regular burger, it also add a good source of fat and a creamy texture to your burger. It is also naturally a gluten free burger recipe.

avocado burger bun 1

An avocado burger bun can be made as a raw bun. This means that you only add layers of raw vegetables in between the two avocado burger buns. This makes it almost a salad which looks like a burger, and I think quite a fun way to eat a burger! My recipe for an avocado burger bun is made with a delicious and moist sweet potato and bean pattie. This makes it like a regular burger but with a healthy dose of avocado. It is important not to use an over ripe avocado as it will be very difficult to work with. You also have to be very careful when slicing and peeling the avocado to ensure it keeps its shape intact. More tips are in the recipe below.

 

avocado burger bun 3

The sweet potato and bean burger patty is a vegan burger recipe. I make this quite often at home and freezes really well. I made the patties using the Mixed Beans by Mr Organic. They have a great range of organic larder cupboard ingredients and I loved the colours, flavours and variety of their mixed beans. You can use any beans of choice such as red beans or rajma, black beans, black eyed peas or haricot beans. The beans is an added boost of plant based protein and makes you dinner more balanced and filling. I soak dried beans overnight, then cook it in a pressure cooker till tender and reserve the water to use as Aquafaba. Read all about the wonders of Aquafaba in my Healthy Chocolate Cake recipe here. You can also used tinned beans or you can soak and cook your beans in bulk and then store in in small portions in the freezer. Further you can either bake these sweet potato and bean patties or lightly fry them. I prefer baking them as it is easier and uses less fat.

avocado burger bun 2

I have layered the burger with a variety of raw vegetables such as raw beetroot noodles, carrot curls and kale. You can use any vegetables of your preference. You can either grate or slice your vegetables if you do not have a spiralizer. Sliced tomatoes and onions would also be great. For the greens, use whichever organic produce is available, lettuce or spinach would also work fine. If you are not vegan, a slice of cheese would work well and you can also add a favourite sauce of your liking. The options are endless and my recipe for an Avocado Burger Bun is only an introduction to the idea of making healthy burgers at home. Feel free to innovate and add your favourite layers and vegetables.

avocado burger bun 5

If you do recreate this recipe then I would so appreciate it if you would let me know how it turns out in the comments below. If you share it on Instagram then please do use the tag @meghnas_ and #meghnas so that I can appreciate your wonderful creations as well and re-share them on my account!

 

Print Recipe
Avocado Burger Bun Recipe { Low Carb, Gluten free, Vegan}
avocado burger bun 1
Prep Time 30 minutes
Cook Time 40 minutes
Servings
Ingredients
Prep Time 30 minutes
Cook Time 40 minutes
Servings
Ingredients
avocado burger bun 1
Instructions
  1. First start by making the sweet potato and bean burger patties. Pre heat the oven to 200C. Line a baking tray with baking paper and smear with a tsp of coconut oil or ghee. Set aside.
  2. Chop the onions finely and fry in 1 tsp of coconut oil or ghee on a medium heat. Add the chopped garlic as well. Sauté until light golden. While the onions are frying, make sure the cooked beans is very soft. Roughly mash it with the back of a fork along with the baked sweet potato and the feta cheese or yogurt until it is combined. Add this to the sweet potato and bean mash and mix well.
  3. Roughly chop the walnuts and add this as well to the mix along with the oat flour, dried herbs, salt and chili flakes. Mix well till it is all well combined and comes together. You can mash it a little more.
  4. You can alternatively add all the ingredients into the food processor and combine. You have to be careful not to over blend or process it or it will become a paste. Divide the mixture into four big patties, flatten slightly into oval shapes.
  5. Spread each of the burger patties on the greased and lined tray. Drizzle another tsp of ghee or coconut oil over the patties. Bake for 20 minutes, then remove, flip over and bake over for another 20 minutes. It should be golden brown by now. If you like it be very crispy, leave it to be bake for another 15 minutes, or else its ready in 40 minutes.
  6. While the burger patties are baking, get the vegetables ready. Using a spiralizer make the beetroot noodles or grate the beetroot. Thinly slice the carrots. Strip the kale from its stalk and chop roughly or tear lettuce leaves if using instead. Set aside.
  7. Make sure the avocados are not over ripe or it will be very difficult to work with. Slice it into two and carefully peel the skin away. Remove the stone and discard. Squeeze lemon juice generously over the avocados to prevent it form oxidising and losing its colour. Slice a small piece of avocado at the bottom to create a flat bottom. This will ensure it sits straight and doesn't fall over. Do this for four of the halves
  8. For the Assembly: Place each avocado half with the flattened bottom on a separate serving plate. Then add a layer of the beetroot, kale and any other vegetable of choice. Top with the sweet potato and bean pattie and add the carrot strips. Cover with the other Avocado half. If the avocado burger bun is not sitting properly then use a tooth pick to hold it together. Sprinkle the top with the sesame or onion seeds to make it look like a regular burger bun. Serve immediately.
Share this Recipe
Powered by WP Ultimate Recipe

2 Comments

  1. Lola Bellouere 11 months ago

    This looooks amazing!! I LOVE avocado!

    • Meghna 11 months ago

      Thanks so much Lola! Glad you like it! Thanks for stopping by!:)

Hi! Thanks of stopping by!