Burgers are an essential staple to American culture, however, veggie burgers are much more health and weight-loss friendly.
Veggie burgers (when made with whole, plant foods) are filled with fiber, micro- and phytonutrients, contain zero cholesterol, are naturally low in fat and calories and they're filling!
Animal based burgers such as beef and turkey burgers, all contain cholesterol (which you don't need to consume because it's a non-essential nutrient), have zero fiber (this is bad), are higher in fat than plant foods, all contain cholesterol (yup, this is bad too) and are higher in calorie density.
Instead of consuming animal burgers, try making veggie burgers with just 4 simple ingredients you already have in your home.
4 Ingredient Easy Peasy Veggie Burgers
1. Base ingredient
The base ingredient will make up the majority of the ingredients and should be filling. Pick at least one base ingredient such as...
- whole-grains (barley, buckwheat, corn, faro, spelt, rice or quino)
- beans (Black beans are a traditional favorite, but you can also mix and match different beans such as black, pinto and kidney beans).
- potato, winter squash or sweet potato
If using beans, be sure to rinse and strain your beans if coming from a can. Mash the beans using a hand potato masher or a fork. This will help them blend and stick better with the additional ingredients.
2. Add a veggie!
Add veggies for added color, flavor, texture and because they're so damn good for you! Here are a few veggies to chose from...
- grated carrots
- chopped onions
- minced garlic
- chopped greens onions
- grated beets
- canned diced tomatoes
- sugar snap peas
- chopped bell peppers or any veggie your heart and taste buds desire!
3. Binder ingredient
The binder ingredient helps hold the entire burger together and form a patty. Here are your options...
- oats or oatmeal (chopped oats or instant work well)
- cooked whole-grains
- starchy veggies such as cooked potatoes or winter squash or pumpkin
- blended tofu
4. Herbs and Spices
Herbs and spices add tremendous flavor and additional health benefits. Season your burger mix with any of the following...
- garlic or onion powder
- mustard or ketchup
- freshly chopped cilantro or parsley
- "beef" seasoning or your favorite spice mix
- dried dill, mint or parley
- chili flakes
- toasted nuts or seeds
- Turn the oven to 400 F.
- Pick at least one ingredient from each category (base ingredient, veggie, binder and herbs/spices) keeping in mind how the flavors compliment one another.
- Once you have your base ingredient mashed (if using beans), mix all of your ingredients together in a large bowl.
- Place parchment paper on a baking sheet.
- Form the mixture into equal sized patties or even ball for "meat"balls.
- Bake in the oven for 10-15 minutes or until the top begins to brown or look crispy.
- Flip the burgers and cook for an additional 5-10 minutes.
- Toast Ezekiel hamburger buns (my favorite!) in the oven or toaster while the burgers cook and prepare the rest of your burger toppings such as lettuce, tomato, onion, pickles, avocado, sprouts etc.
Take Control Now Question
What's your favorite veggie burger recipe or combinations? What combinations would you like to try at home?
Answer by clicking 'comment' below.