A pea protein burger is a vegetarian and vegan burger patty made using pea protein as the main ingredient. Pea protein is extracted from yellow split peas and is a popular plant-based protein source due to its nutritional profile. It contains all 9 essential amino acids making it a complete protein.
Pea protein burgers aim to replicate the taste, texture, and satisfaction of a traditional all-beef burger, while being vegetarian, vegan, and more environmentally sustainable. They have risen in popularity in recent years among vegetarians, vegans, flexitarians, and anyone looking to reduce their meat intake for health or environmental reasons.
What are the benefits of pea protein burgers?
Pea protein burgers have several benefits compared to beef burgers:
– More sustainable – Peas require far less water, land and energy to grow than beef. Beef production contributes hugely to greenhouse gas emissions, while peas do not.
– Vegetarian/vegan – Suitable for vegetarians and vegans as they contain no animal products.
– Nutritious – Pea protein provides all essential amino acids so it’s a complete protein. Also contains fiber, iron, and some calcium.
– Healthier – Tend to be lower in saturated fat and calories than beef burgers. No cholesterol either.
– Ethical – Does not require the slaughter of animals. Appeals to people concerned about animal welfare and cruelty in factory farming.
– Allergen-friendly – Pea protein is naturally gluten-free. Burgers can be made without soy or other common allergens.
– Potentially safer – No risk of E. coli or salmonella contamination from raw meat.
Are pea protein burgers healthy?
Pea protein burgers can be a healthy alternative to regular hamburgers depending on how they are made. The protein patty itself is quite healthy:
– Excellent source of protein – 20-25g per serving is common. Provides all essential amino acids.
– High in fiber – 5-7g per serving. Supports digestive and heart health.
– Low in fat – Mostly contains heart healthy unsaturated fats with little saturated fat.
– No cholesterol – Plant foods contain no cholesterol.
– Rich in iron – Peas and especially added spinach provide a good iron boost.
– Low calorie – Around 100 calories in a 100g patty.
However, what the pea protein patty is served with impacts its overall nutrition. When served in a whole grain bun with lots of veggies and avocado instead of cheese and condiments high in saturated fat, sodium, and sugar, it becomes a very healthy meal. But when loaded with high calorie toppings and served in a refined white bun, it loses some of its nutritional appeal.
As a guide, look for burgers with less than 350 calories, 10g or less saturated fat, 600mg or less sodium, and at least 3g fiber per serving. Check labels as sodium content can vary hugely between brands.
What are pea protein burgers made of?
Pea protein burgers are made from a base of textured pea protein, which provides structure. Other typical ingredients are:
– Pea protein isolate – More concentrated protein extracted from peas.
– Pea starch – Provides binding and moisture.
– Vegetable oils – For fat and moisture. Sunflower, canola, coconut and olive oil are commonly used.
– Natural flavors – For taste. Often include umami flavors from yeast or mushrooms.
– Vegetables – Commonly spinach, carrots and beetroot for texture and nutrients.
– Beans – Black beans, chickpeas and lentils help bind the patty.
– Spices and seasonings – Such as paprika, garlic, onion, salt and pepper.
– Egg whites or starch – Act as a binder. Allows burgers to hold together.
– Other – May contain thickening agents like methylcellulose or guar gum.
Unlike beef burgers, pea protein burgers contain no animal products. They also typically have short ingredients lists with recognizable whole foods and minimal processing.
How are pea protein burgers made?
Commercial pea protein burger manufacturing involves a process similar to making other vegetarian burgers:
– Milling – Peas are milled into a protein-rich powder and pea starch.
– Hydrating – The powders are rehydrated and mixed with other ingredients like oils, flavorings and binders.
– Mixing – Thorough mixing ensures an even distribution of ingredients.
– Shaping – The mixture is shaped into round patties by machine. Patties may be indented to mimic the contours of meat.
– Cooking – Patties are cooked at high heat to set their structure. This may be done by baking, frying, or steaming.
– Cooling – Burgers are cooled and excess moisture removed to ensure they hold their shape.
– Packaging – Burgers are individually packed or packed in bulk ready for sale.
The process focuses on texturizing the pea proteins so they can bind together and mimic meat. Heating, hydrating and shearing the proteins enables this meat-like texture.
Do pea protein burgers taste like beef?
The taste and texture of pea protein burgers varies by brand, but most aim to replicate the juicy, savory flavor of beef as closely as possible:
– Umami flavor – Added yeast extracts, vegetable stocks and mushroom seasoning provide savoriness similar to beef.
– Fat content – Adding fats like olive and coconut oil provides moistness and carries flavor.
– Heme iron – Some burgers use heme iron derived from soy roots to replicate the “meaty” taste of beef heme iron.
– Smoke flavoring – Added liquid smoke provides smoky barbeque flavor reminiscent of cooked meat.
– Beet juice – For an authentic “bleeding” effect when the patty is cooked rare.
– Texture – Processing methods give pea proteins a chewy, juicy texture like ground beef. Some burgers are softer, others more fibrous.
– Appearance – Vegetable powders like beetroot or carrot add color to replicate raw meat. Char marks can be added too.
With the right recipe and processing, pea protein burgers can come surprisingly close to the taste and texture of a beef burger, especially when loaded with toppings. However, most wouldn’t quite fool a beef burger fanatic.
What is the texture like?
Pea protein burgers can be formulated for different textures ranging from soft and tender to chewy and meat-like:
– Soft texture – Finely processed with starches for binding. Resembles commercial beef burgers.
– Chunky texture – Contains pieces of vegetables, beans or nuts for added bite.
– Fibrous texture – Uses spun or aligned pea proteins for chewy, shreds that mimic meat fibers.
– Juicy interior – Adding oils and cooking more minimally creates a rare, juicy middle when cut open.
– Charred exterior – Quick pan-frying at high heat browns and crisps the outside like traditional burger joints.
– Thin patties – Are often softer and more tender. Thick patties over 3/4 inch can be chewier inside.
– Binders – Using egg white, methylcellulose, xanthan etc creates an elastic texture and firmer bite.
The texture can also vary between the top, middle and bottom of the patty. Overall a moist, meaty, juicy texture with some tenderness is aimed for.
How do you cook pea protein burgers?
Pea protein burger patties can be cooked in similar ways to beef burger patties:
– Pan frying – The most common method. Cook 4-6 minutes per side in a little oil over medium-high heat until browned.
– Grilling – Great for adding char lines and smoky flavor. Use medium-high heat 4-5 minutes per side.
– Barbequing – Gives a smoky charred flavor. Cook covered if patties are thin.
– Oven baking – Convenient for meal prepping. Bake at 375°F for 20 minutes, flipping halfway.
– Air frying – Gives great crispiness with less oil than pan frying. About 8 minutes at 370°F.
– Microwaving – Not ideal texture but convenient. Microwave 2-3 minutes flipped halfway. Check internal temperature before serving.
– Sous vide – Cooks gently in water bath for an hour or more before searing. Maximizes moistness.
Aim to cook until the internal temperature reaches at least 160°F / 70°C for food safety. Let rest for 5 minutes after cooking like beef burgers.
What condiments and toppings go well with pea protein burgers?
Pea protein burgers pair well with many traditional burger toppings and condiments:
– Buns – Brioche, whole wheat, potato, lettuce wrapped. Look for vegan buns if needed.
– Veggies – Tomato, lettuce, grilled onions, roasted peppers, avocado.
– Sauces – Ketchup, mustard, vegan mayo, relish, BBQ sauce, vegan ranch.
– Cheeses – Sliced cheddar or Swiss, vegan cheese slices.
– Pickles – Dill pickles, pickled jalapeños, pickled red onion.
– Spreads – Hummus, babaganoush, guacamole.
– Extras – Caramelized onions, sauteed mushrooms, crispy fried onions.
For a healthy approach focus on veggies, avocado, mustard, and hummus based spreads in place of cheese and heavy condiments.
What’s the shelf life of pea protein burgers?
The shelf life of pea protein burgers depends on the packaging and whether they are fresh or frozen:
– Refrigerated – 7 to 10 days is typical for refrigerated pea protein burgers. Keeps 2-3 weeks if vacuum sealed.
– Frozen – Commercially frozen pea protein burgers last 4 to 8 months in the freezer. Up to 12 months for high quality vacuum sealed products.
– Pantry stable – Some companies use specialized high pressure processing to offer 12+ month shelf life without refrigeration. Check labels.
– DIY burgers – Homemade pea burgers last 3-5 days refrigerated. Can be frozen for 2-3 months in airtight packaging.
For maximum freshness, store opened packages in the refrigerator and use within 7 days. Discard if you see any mold growth. Frozen burgers are best if used within their recommended timeframe.
Where can you buy pea protein burgers?
The popularity of pea protein burgers has skyrocketed, making them easy to find in stores and online:
– Supermarkets – Look in the frozen vegetarian section or fresh meat aisle. Major brands include Beyond Meat, Impossible, etc.
– Health food stores – Usually have a large selection of fresh and frozen veggie burgers including pea protein varieties.
– Online stores – Amazon, Thrive Market, Vitacost and others sell popular national pea burger brands.
– Meal delivery kits – Many services like HelloFresh and Purple Carrot offer plant-based burger recipes.
– Restaurant supply – For buying bulk cases of pea protein burger patties.
– Direct from manufacturers – Most major plant-based food companies sell their products online.
– Farmers markets – You may find ones made by local vendors and food producers.
Be sure to check labels and look for brands clearly using pea protein as the first ingredient for the most authentic experience.
How much do pea protein burgers cost?
Pea protein burgers are typically priced:
– Supermarket frozen: $6 to $13 per 12 oz package ($0.50 to $1.08 per patty)
– Fresh deli counter: $3 to $5 per patty ($12 to $20 per lb)
– Fast food restaurants: $1 to $3 for single patty burger
– Meal delivery kits: $3 to $4 per patty
– Online direct: $50 to $100 per case of 24 to 48 patties
This makes them close in price or sometimes more expensive than high quality beef burgers. But prices have been dropping steadily as more companies enter the market and increase production scale.
In the long run pea protein burgers are projected to be cheaper than beef as they sidestep the high costs and inefficiencies of animal agriculture.
Are there any downsides to pea protein burgers?
Pea protein burgers have relatively few downsides:
– Less realistic texture than beef – The texture can be a giveaway for longtime meat eaters.
– Need more seasoning – Can taste plain on their own. Benefit from extra seasoning and toppings.
– Not gluten-free – Normally contain wheat or other gluten sources. Check labels for specialty gluten-free versions.
– Allergies – While pea allergies are rare, some may react to other ingredients.
– GMOs – Some brands use genetically modified peas. Opt for non-GMO verified versions.
– Processing concerns – Highly processed. Minimally processed options are also available.
– Nutrition varies – Beef can have some advantages like higher B12, creatine, iron etc. Choose fortified plant brands.
– Price – Currently costs more than basic beef burgers on a per patty basis in most cases.
Overall downsides are minimal for both health and environment. Those seeking the most realistic beef-like experience may be disappointed by the texture differences.
Can you make homemade pea protein burgers?
Making homemade pea protein burgers is totally doable with a food processor or blender. Here is a basic recipe:
Ingredients:
– 1 cup dry yellow pea protein powder
– 1/2 cup pea starch
– 1/3 cup water, add more as needed
– 2 tbsp olive oil
– 2 tsp onion powder
– 1 tsp garlic powder
– 1/2 tsp salt
– 1/4 tsp black pepper
Instructions:
1. Combine all ingredients in a food processor and blend until a thick, uniform consistency is reached, about 2 minutes. Add additional water 1 tbsp at a time if too thick.
2. Divide mixture into 4 equal patties and flatten to 3/4 inch thick.
3. In a skillet over medium-high heat, cook patties 4-5 minutes per side until browned and warmed through.
4. Serve on buns with desired toppings and condiments. Enjoy!
Get creative with mix-ins like roasted veggies, herbs and spices. Refrigerate leftover homemade burgers for up to 5 days or freeze for later. Adjust cooking times for thicker or thinner patties as needed.
Are pea protein burgers sustainable?
Pea protein burgers are considered highly sustainable compared to beef:
– Reduce greenhouse gases – Produce 90% less greenhouse gas emissions than beef burgers. Vital for climate change.
– Limit land use – Growing peas takes 84-99% less land than raising beef cattle. Allows more land for wildlife.
– Conserve water – Making 1lb of peas requires just 43 gallons of water vs 1,847 gallons for 1lb of beef. Much less water pollution too.
– More efficient – Beef provides only about 3% of its consumed calories and protein back as food. Peas convert over 20% of their calories into edible food, a far better yield.
– Promote biodiversity – Monocropped soy and corn for cattle feed damages ecosystems. Rotating peas preserves biodiversity.
– Ethical – No slaughtering of animals required. Avoids the ethical issues many have with industrial livestock farming.
As global populations grow, switching from beef to sustainable protein sources like peas will be critical for environmental and food security. Pea protein burgers are a tasty step in the right direction.
The bottom line
Pea protein burgers offer a nutritious plant-based take on a classic comfort food. They provide the satisfaction of meaty texture and savory flavor without animal products. While not exactly like beef, brands are getting closer by the day with innovative ingredients and production methods.
Going pea instead of beef is an environmentally friendly choice that avoids the issues of animal agriculture. With the range of options in stores today, vegetarians, vegans, flexitarians and anyone looking to eat less meat can all enjoy this modern spin on the classic burger.