5 Healthy Plant-Based Burger Recipes
Perfecting Your Patty
There are a few tricks of the trade you can implement to ensure picture-perfect burgers each and every time.
Soggy Setbacks
Nothing is more off-putting than a mushy burger, which can be an issue with veggie burgers because of the high moisture content of vegetables. A binder such as breadcrumbs can glue everything together, or you can opt for more nutritious ingredients like almond flour, ground flaxseed, wheat germ or quick oats. You also can remove some moisture by patting ingredients dry with paper towels, such as beans and cooked rice, before adding to the recipe. And of course, judiciously add liquid ingredients like soy sauce, tomato paste and barbecue sauce.
The Texture Test
Most plant-based burgers are better if they have some texture. Try adding cooked whole grains like quinoa or brown rice or some nuts and seeds for palatability. Leave ingredients like beans or lentils slightly chunky instead of mashing them into a paste. And because veggie burgers generally lack the fat content of a traditional meat patty, add herbs and spices such as smoked paprika, thyme and cumin to bring up the flavor.
Size Matters
Many plant-based burgers are crumbly and weak, and most of the patty often ends up between the grill grates rather than on your plate. Keep your burgers intact by forming 1-inch-thick patties, which also ensures a nice, even crust on the outside and a thoroughly warmed-through center.
Running Cold and Hot
Veggie patties hold together better during cooking if they are chilled beforehand, so refrigerate them at least 30 minutes before grilling. When ready to cook, preheat your grill on high for 10 minutes, then reduce the heat to medium and add your patties.
Nice Buns
A toasted bun is the coup de grace for burger flavor. Broil them in the oven on a baking sheet for 45 seconds, or place them face down on the grill after cooking your burgers for 30 seconds. Watching your carb intake? Ditch the bun and serve your burger sandwiched between lettuce leaves or atop a salad.
No Grill? Bake your burgers at 350 F for 20 minutes in the oven on a baking sheet lined with parchment paper.
Top Healthy Plant
Level up from the customary ketchup-and-mustard treatment with these modern and nutrient-rich condiments.
Guacamole: Avocado adds a creamy element along with a payload of heart-healthy fats.Kimchi: This gives you just the right amount of fiery funk and a dose of gut-friendly probiotics.Sun-dried tomato pesto: Pesto delivers the ultimate umami punch, and the sun-dried tomatoes contain a glut of the cancer-preventative antioxidant lycopene.Tzatziki: This yogurt-and-cucumber dip is fresh and bright and gives your patties a protein bump.Mango chutney: Boost your daily dose of vitamin C with this sweet-savory flavorful condiment.
Halloumi Fig Burgers
- Hands-On Time: 25 Minutes
- Cook Time: 6 Minutes
- Makes:4 Servings
Halloumi is a Greek cheese with a firm, almost meaty texture that can withstand the heat of a grill without melting. That makes this the ultimate — and literal! — cheeseburger, topped with a fig sauce for a dash of grown-up goodness.
INGREDIENTS
- Fig Sauce
- Burgers
DIRECTIONS
Heat 2 teaspoons of oil in a saucepan over medium heat. Add shallots and cook until softened, about 2 minutes. Add fig preserves, balsamic vinegar, thyme, cayenne and salt and simmer for 3 minutes. Set aside. Slice halloumi lengthwise into four slabs. In a small bowl, mix together Italian seasoning, lemon zest and olive oil. Brush mixture over halloumi slices. Heat grill to medium and grease grates. Cook halloumi slices until tender and grill marks appear, 2 to 3 minutes per side. Serve on buns topped with fig sauce, mint, Peppadews, cucumbers and arugula.
Nutrition Facts (per serving):
calories 483, fat 28 g, carbs 38 g, fiber 5 g, sugar 12 g, protein 23 g, sodium 780 mg
Infusing these burgers with creamy goat cheese and lively pesto guarantees they don’t taste too, well, lentil-y. Walnuts add a little crunch, while flame-licked zucchini gives this savory dish serious Insta-cred. Plus, each patty packs nearly a day’s worth of fiber, thwarting hunger pangs for hours.
INGREDIENTS
1¼ cups dried green or brown lentils4 cups water 1/3 cup ground flaxseeds4 oz soft goat cheese, crumbled 1/3 cup walnuts, chopped garlic cloves, chopped1 tbsp balsamic vinegar2 tsp grainy Dijon mustard¾ tsp ground cumin½ tsp salt¼ tsp black pepper2 small zucchini, sliced in half lengthwise oil for brushing4 whole-grain buns¼ cup pesto2 cups baby spinach
DIRECTIONS
Bring lentils and water to a boil in a saucepan. Reduce heat and simmer until tender, about 25 minutes. Drain and set aside to cool. Blot excess moisture with paper towels. Add lentils to a food processor container and pulse until half the lentils are broken down and the other half is still intact. Add flaxseeds, goat cheese, walnuts, garlic, balsamic vinegar, mustard, cumin, salt and pepper and pulse to combine. Form into 4 patties and refrigerate for at least 30 minutes. Slice each zucchini half into 4 thin slices and brush with oil. Heat grill to medium and grease grates. Cook burgers 4 minutes per side, or until they have darkened and developed a crispy crust. Grill zucchini slices until tender, flipping once, about 4 minutes. Spread bun bottoms with pesto and serve burgers topped with zucchini and spinach.
Nutrition Facts (per serving):
Pesto Lentil Burgers
- Hands-On Time: 25 Minutes
- Cook Time: 8 Minutes
- Makes:4 Servings
Infusing these burgers with creamy goat cheese and lively pesto guarantees they don’t taste too, well, lentil-y. Walnuts add a little crunch, while flame-licked zucchini gives this savory dish serious Insta-cred. Plus, each patty packs nearly a day’s worth of fiber, thwarting hunger pangs for hours.
INGREDIENTS
1¼ cups dried green or brown lentils4 cups water 1/3 cup ground flaxseeds4 oz soft goat cheese, crumbled 1/3 cup walnuts, chopped garlic cloves, chopped1 tbsp balsamic vinegar2 tsp grainy Dijon mustard¾ tsp ground cumin½ tsp salt¼ tsp black pepper2 small zucchini, sliced in half lengthwise oil for brushing4 whole-grain buns¼ cup pesto2 cups baby spinach
DIRECTIONS
Bring lentils and water to a boil in a saucepan. Reduce heat and simmer until tender, about 25 minutes. Drain and set aside to cool. Blot excess moisture with paper towels. Add lentils to a food processor container and pulse until half the lentils are broken down and the other half is still intact. Add flaxseeds, goat cheese, walnuts, garlic, balsamic vinegar, mustard, cumin, salt and pepper and pulse to combine. Form into 4 patties and refrigerate for at least 30 minutes. Slice each zucchini half into 4 thin slices and brush with oil. Heat grill to medium and grease grates. Cook burgers 4 minutes per side, or until they have darkened and developed a crispy crust. Grill zucchini slices until tender, flipping once, about 4 minutes. Spread bun bottoms with pesto and serve burgers topped with zucchini and spinach.
Nutrition Facts (per serving):
calories 554, fat 21 g, carbs 68 g, fiber 24 g, sugar 4 g, protein 28 g, sodium 630 mg
Nutrition boost: Walnuts and flaxseeds supply heart-healthy omega-3 fatty acids and alpha-linolenic acid, which research shows help keep your ticker beating strong.
Nutrition boost: Walnuts and flaxseeds supply heart-healthy omega-3 fatty acids and alpha-linolenic acid, which research shows help keep your ticker beating strong.
Falafel Burgers With Tahini-Dill Sauce
- Hands-On Time: 25 Minutes
- Cook Time: 6 Minutes
- Makes:4 Servings
Middle Eastern cuisine is having a moment, and these burgers make a great alternative to greasy fried falafel. The tahini-dill sauce adds a savory flavor layer and is so versatile you can make extra to use on steamed veggies, sandwiches or grilled chicken. Trade the buns for pita for a more traditional feel.
INGREDIENTS
- Burgers
- Tahini-Dill Sauce
DIRECTIONS
Add pistachios and parsley to a food processor container and chop into small pieces. Add chickpeas, chickpea flour, sun-dried tomatoes, onions, garlic, lemon juice, cumin, salt and pepper and blend until slightly chunky. Form into 4 patties and refrigerate for at least 30 minutes. Heat grill to medium and grease grates. Cook burgers 3 minutes per side, or until a golden crust has formed. Whisk together tahini, dill, lemon zest, garlic, paprika and salt. Stir in warm water, adding more, if
needed:Serve burgers topped with tomatoes, lettuce and tahini-dill sauce.
Nutrition Facts (per serving):
calories 482, fat 20 g, carbs 62 g, fiber 14 g, sugar 5 g, protein 20 g, sodium 846 mg
Nutrition boost: Chickpeas are a great source of folate, which helps keep blood pressure in check, according to a study in The American Journal of Clinical Nutrition.
Hearty, naturally sweet and infused with just the right amount of smoky heat, this vegan burger truly sizzles. Sweet potatoes up the health ante with immune-revving vitamin A, and black beans are jam packed with gut-friendly dietary fiber. When topped with mango-spiked guacamole, you may be tempted to give up meat for good.
INGREDIENTS
Nutrition boost: Chickpeas are a great source of folate, which helps keep blood pressure in check, according to a study in The American Journal of Clinical Nutrition.
Sweet Potato Black-Bean Burgers with Mango Guacamole
- Hands-On Time: 30 Minutes
- Cook Time: 8 Minutes
- Makes:4 Servings
Hearty, naturally sweet and infused with just the right amount of smoky heat, this vegan burger truly sizzles. Sweet potatoes up the health ante with immune-revving vitamin A, and black beans are jam packed with gut-friendly dietary fiber. When topped with mango-spiked guacamole, you may be tempted to give up meat for good.
INGREDIENTS
- Burgers
1 cup cooked or canned black beans, rinsed and drained1½ cups mashed sweet potato1 cup cooked and cooled brown rice¾ cup almond flour½ cup cilantro, chopped2 tbsp chipotle chili peppers in adobo sauce, mince 1 clove garlic, minced1 tsp cumin½ tsp salt¼ tsp black pepper whole-grain buns½ cup red onions, sliced
- Mango Guacamole
1 avocado, peeled, pitted and diced1 small jalapeño, seeded and finely chopped juice of ½ lime 1/8 tsp salt1 cup mango, chopped
DIRECTIONS
Add beans to a large bowl and mash gently so they still have some texture. Add sweet potato, rice, almond flour, cilantro, chipotle pepper, garlic, cumin, salt and black pepper and mix well. Form into 4 patties and refrigerate for at least 30 minutes. Heat grill to medium and grease grates. Cook burgers 4 minutes per side, or until browned and warmed through. In a bowl, mash together avocado, jalapeños, lime juice and salt. Stir in mango. Serve burgers on buns topped with guacamole and onions.
Nutrition Facts (per serving):
calories 510, fat 18 g, carbs 75 g, fiber 15 g, sugar 17 g, protein 15 g, sodium 311 mg
Nutrition Boost: A study in the Journal of Clinical Sleep Medicine found that dietary fiber, which is found in beans, can help you sleep better, improving recovery and overall health.
Nutrition Boost: A study in the Journal of Clinical Sleep Medicine found that dietary fiber, which is found in beans, can help you sleep better, improving recovery and overall health.
BBQ Tempeh Burgers
- Hands-On Time: 25 Minutes
- Cook Time: 8 Minutes
- Makes:4 Servings
The nutty flavor and meaty texture of tempeh makes it a natural fit for veggie burgers, and ounce for ounce, it contains twice the protein as tofu. Adding pinto beans means a big magnesium boost, which can help reduce your risk for diseases such as diabetes.
INGREDIENTS
2 tsp oil1 cup onions, chopped1 cup carrots, chopped¼ tsp salt2 cloves garlic, chopped1 cup cooked or canned pinto beans, rinsed and drained¼ cup wheat germ juice of ½ lime1 tbsp tomato paste1 tbsp almond or peanut butter1 tbsp maple syrup1 tbsp soy sauce1 tsp chili powder¼ tsp liquid smoke, optional 1 (8 oz) package tempeh, cubed2 tbsp sesame seeds4 hamburger buns 1/3 cup low-sugar barbecue sauce1 cup roasted red peppers, sliced2 cups cabbage, shredded
DIRECTIONS
Heat oil in a skillet over medium. Add onions, carrots and salt and cook until onions have softened and darkened, about 5 minutes. Add garlic and cook for 1 minute. To a food processor container, add cooked vegetables, pinto beans, wheat germ, lime juice, tomato paste, nut butter, maple syrup, soy sauce, chili powder and liquid smoke (if using). Pulse until beans are roughly mashed but not pureed. Add tempeh and pulse until just incorporated. Form into 4 patties. Spread sesame seeds out on a plate and coat both sides of burgers with seeds. Refrigerate at least 30 minutes. Heat grill to medium and grease grates. Cook burgers until browned and warmed through, about 4 minutes per side. Serve on buns with equal amounts of barbecue sauce, red peppers and cabbage.
Nutrition Facts (per serving):
calories 432, fat 16 g, carbs 56 g, fiber 11 g, sugar 7 g, protein 23 g, sodium 472 mg
Nutrition Boost: The beans and cabbage in this burger provide an insane amount of belly-friendly dietary fiber.
The post 5 Healthy Plant-Based Burger Recipes appeared first on Oxygen Mag.
Nutrition Boost: The beans and cabbage in this burger provide an insane amount of belly-friendly dietary fiber.
The post 5 Healthy Plant-Based Burger Recipes appeared first on Oxygen Mag.