While Burgers are such an iconic summer food, at least here in the U.S., they're great year 'round.
But what if you're a vegetarian, or, at least, trying to slow down on eating meat? While there are many wonderful vegetarian burgers on the market, it's also wonderful to make your own veggie burgers.
To that end, here are six yummy veggie burgers to hep you through the day, including BBQ Tempeh Burgers and Planet Burgers. Enjoy!
VEGAN REUBEN BURGERS
Recently, I was looking through old folders on my computer, seeing what I could delete, what to save, that sort of thing. We all need to do that periodically, right?
I stumbled across one folder that read "recipes from different sources" that had another folder inside called "more recipes from online." (Okay, you with me so far?) One of those recipes was labeled "How to Make Vegan Reuben Burgers (Recipe)" that had been posted in the Broward Palm Beach New Times waaaay back on November 7, 2014. Yikes!
The article (with recipe) was posted by Hannah Sentenac. (Sorry for the delay in posting this, Hannah!) The article starts off, "I was putting ketchup on some breakfast potatoes the other day when I noticed an intriguing recipe staring at me from the back of the Heinz bottle: Reuben Burgers.
"Needless to say, they weren't vegan. Nor were they healthy. Nonetheless, I was inspired to veganize them, and the end result was magically delicious. So delicious, in fact, that I knew I had to share."
And the recipe? Yum
You can view this online at https://www.browardpalmbeach.com/restaurants/how-to-make-vegan-reuben-burgers-recipe-6905451.
Ingredients:
2 tablespoons sauerkraut
2 slices of rye bread (toasted)
2 slices Creamy Original Field Roast Chao Cheese (or dairy-free cheese of choice)
1/3 package Trader Joe's Beefless Ground Beef (or meatless crumbles of choice)
2 TBS Tofutti Sour Cream
2 TBS Heinz ketchup
Instructions:
Heat up the beefless beef in a skillet over medium heat for two or three minutes. Add the Tofutti Sour Cream and the Heinz Ketchup and stir until mixed.
Remove from heat and spoon mixture over pre-toasted slice of rye bread.
Top with Chao cheese and allow to melt (you can also pop it in the microwave for a few seconds -- Chao cheese is super melty). Then, spoon sauerkraut on top.
Top with remaining slice of rye bread. Cut in half. Eat. NOM NOM NOM.
HOMEMADE GRILLED VEGGIE BURGER
This comes from Vegetarian Times, and begins, "Making a grilled veggie burger from scratch used to produce a crumbly mess. But thanks to the smart use of chickpeas and other healthy binders like mushrooms and black beans, these veggie burgers bring a whole new level of delicious awesomeness."
Prep Time: 15 minutes; Cook Time: 45 minutes; Total Time: 60 minutes; Makes 3 - 4 servings
To view this online, go to https://www.vegetariantimes.com/recipes/homemade-grilled-veggie-burger-recipe/.
Ingredients
8-oz pack baby bella mushrooms, sliced
1 1/2 red onion, sliced
1/2 bell pepper, sliced
5 cloves garlic
Olive oil (for coating veggies and basting burgers)
1 cup chickpeas
1 1/2 cups black beans
2 eggs
2 Tbsp soy sauce
2 Tbsp sriracha
2 Tbsp BBQ sauce
1/4 tsp salt
1/2 tsp black pepper
2 tsp cornstarch, mixed with 2 tsp water
1/3 cup parmesan cheese
1 cup breadcrumbs
1/4 cup almond flour (more may be needed for consistency)
Burgers
Burger buns
Cheddar cheese Lettuce Tomatoes Mustard Mayo Pickles
Lettuce
Tomatoes
Mustard
Mayo
Pickles
Special Equipment
Food Processor
Preparation
Preheat your grill to 350 degrees Fahrenheit. Before you make the patties, you must first dehydrate excess moisture from the veggies so the burgers will keep their shape.
Place mushrooms, red onion, bell pepper, and garlic cloves in a grill basket. Coat with some olive oil, season to taste with salt and pepper, and mix well. Set aside.
Punch a couple of small holes in the bottom of a foil pan, then fill it with your chickpeas and black beans. The holes will allow excess water to drain from the veggies while roasting. Set aside.
Before placing veggies on the grill, toss some hickory wood chips on the coals.
Place the grill basket and foil pan on the grill, and roast them with the lid closed for about 30 minutes. Stir them about halfway through the cook.
Once roasted, remove veggies from the grill and allow them to cool. You can extinguish the grill if you’re roasting the vegetables well ahead of time, or you can let it cruise while you prepare your patties if you’re doing this recipe in one go.
Once cooled, pour the veggies from the grill basket into a food processor. Add eggs, soy sauce, sriracha, BBQ sauce, salt, pepper, and the mixture of cornstarch and water, then blend until fairly smooth.
Add chickpeas, black beans, parmesan cheese, and breadcrumbs to the food processor. Lightly pulse a few times in the food processor — you want the beans in your burger mix to maintain some varying texture, so don’t fully purée as in the above step.
Pour burger mix into a bowl, gradually incorporating a little bit of almond flour at a time. Aim for a consistency that’s thick enough to form a patty that’ll hold its shape.
Once your mixture can be easily formed into burgers, sprinkle a light layer of flour onto a dish. Create 3–4 patties and place them on the floured dish to prevent sticking.
Brush olive oil on top of the patties. This will be the side that hits the grill first. The olive oil will help the patties receive some color and easily release from the grates.
Place patties in the fridge, uncovered, for at least 10 minutes before grilling. This will help them keep their form when they hit the grill.
Preheat your grill to 350 degrees, adding more charcoal if necessary.
Brush the grill grates with olive oil just before placing your patties on the grill.
Grill the veggie burgers for about 6–8 minutes a side, until crisp and golden brown on each side. Keep the grill lid down during the cook, lifting it only to baste the top side of your burgers with olive oil before flipping them. OPTIONAL: After flipping, baste the top of the burgers with a bit of melted butter.
Melt slices of cheese over the patties before removing them from the grill. Adding cheese during the final minute of the cook should get the job done.
Plate and serve the burgers with your toppings of choice, and enjoy!
PLANET BURGERS
This was in the January 2010 issue of Vegetarian Times, page 12. It begins, "Diana McAnulty's search for a veggie burger her kids would devour took her through all the premade brands. Then she re-created the Planet Burger from the Good Earth restaurant in her childhood hometown of Cupertino, Calif. It was a hit. Serve on whole-grain hamburger buns with condiments." Makes 9 burgers.
To view this online, click here.
Ingredients
3 cups cooked brown rice
12 oz. cooked chickpeas, mashed
1 medium onion, chopped (1 1/2 cups)
4 oz. cooked red beans or adzuki beans, mashed
1 medium carrot, shredded (1/2 cup)
1/2 cup ground almonds, almond flour, or breadcrumbs
1/2 cup roasted unsalted sunflower seeds
1/3 cup dried parsley
1/4 cup low-sodium soy sauce
2 large eggs, lightly beaten
1 tsp. dried thyme
Directions
Stir together all ingredients in large bowl. Shape 9 1/2-inch-thick patties.
Coat nonstick skillet with cooking spray, and heat over medium-high heat. Cook patties in skillet 4 to 5 minutes per side, or until browned on outside and cooked through on inside. (Use wide spatula to flip burgers; they can be fragile.)
nutritional information Per Serving: Calories: 253; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 34 g; Cholesterol: 47 mg; Sodium: 282 mg; Fiber: 7 g; Sugar: 4 g; Gluten-Free
BLACK BEAN AND EDAMAME SLIDERS
This was in the March 2011 issue of Vegetarian Times (page 65), and begins, "Here’s the veg answer to Sloppy Joes; edamame lightens up a black bean mixture to keep these sliders from tasting too dense."
Makes 12 servings
To view this online, go to https://www.vegetariantimes.com/recipes/black-bean-and-edamame-sliders/.
Ingredients
1 cup frozen shelled edamame
1 clove garlic
1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained
1 chipotle chile in adobo sauce, drained and minced
1/4 cup coarsely chopped cilantro
3/4 cup plus 1 Tbs. prepared fat-free barbecue sauce, divided
1 1/2 tsp. ground cumin
1/4 tsp. salt
1 tsp. olive oil
12 small whole-wheat dinner rolls, split like buns
4 oz. reduced-fat sharp cheddar cheese, cut into 12 slices
Preparation
Bring small pot of water to a boil. Add edamame, and cook 10 minutes. Drain.
Process garlic in food processor until minced. Add edamame, black beans, chipotle chile, cilantro, 1 Tbs. barbecue sauce, cumin, and salt. Process until mixture forms coarse paste.
Heat oil in saucepan over medium-low heat. Add edamame mixture, and heat until hot, stirring occasionally.
Spoon 1 Tbs. barbecue sauce onto each bottom bun. Top with bean mixture, cheese, and top buns.
CORNMEAL-CRUSTED SWEET POTATO RICE BURGERS
This is from Lisa Lotts on One Green Planet. Lisa wrote, "Why have a platter of grains, beans, and vegetables when you can make the same ingredients into a comfort food favorite? This veggie patty is made with one sweet potato, cannellini beans, onion, rice, and plenty of seasoning. It's crusted in cornmeal and pan-fried to create a perfectly crunchy exterior that contrasts wonderfully with the soft interior. Dress this up with plenty of toppings like mashed avocado, juicy slices of tomato, lettuce, and mustard."
Serves 6
To view this online, go to https://www.onegreenplanet.org/vegan-recipe/cornmeal-crusted-sweet-potato-rice-burgers/.
Ingredients
For the Patties:
1 large sweet potato
1 13-ounce can great northern or cannellini beans
1 onion, diced fine
2 garlic cloves, minced
2 cups packed kale leaves, tough stems removed, finely chopped
1 cup cooked rice
1 teaspoon cumin
1/4 teaspoon paprika
1/4 teaspoon chipotle powder
A dash of cayenne pepper
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3 tablespoons olive oil or coconut oil, divided
1/2 cup cornmeal
For the Burgers:
Hamburger rolls
Mashed avocado
Sliced tomatoes
Sliced onion
Lettuce leaves
Ketchup
Mustard
Barbeque sauce
Preparation
Preheat the oven to 400°F and bake the sweet potato for 30-40 minutes until cooked through and soft. Remove the skin and transfer the potato flesh to a medium bowl. Mash the potato with the back of a fork. Add the beans and mash them into the potato mixture. Set aside.
In a large skillet, preferably cast iron, heat one tablespoon of the oil over medium-high heat. Add the chopped onion and sauté for 1-2 minutes until slightly softened. Add the garlic and kale and cook for an additional 2-3 minutes until kale is wilted. Stir in the cumin, paprika, chipotle, cayenne, kosher salt, and black pepper. Transfer the kale mixture to the potato mixture. Add the rice and stir to combine. With your hands or a burger press, form the potato mix into patties. Refrigerate for half an hour to help firm them up a little.
Meanwhile, add the cornmeal to a shallow dish. Add one tablespoon of oil to the cast iron skillet and heat over medium-medium high heat.
Carefully coat the patties in the cornmeal mixture and add to the hot pan. Cook patties for 4-5 minutes per side until they are crispy and browned on the outside. Carefully transfer the patties to a platter and assemble the burgers with your favorite condiments.
BBQ TEMPEH BURGERS
This is from Vegetarian Times, and can be found at https://www.vegetariantimes.com/vegan-vegetarian-recipes/entrees/5-healthy-plant-based-burger-recipes/. The recipe begins, “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.”
Hands-On Time: 25 Minutes; Cook Time: 8 Minutes; Makes: 4 Servings
Ingredients
2 tsp oil
1 cup onions, chopped
1 cup carrots, chopped
1/4 tsp salt
2 cloves garlic, chopped
1 cup cooked or canned pinto beans, rinsed and drained
1/4 cup wheat germ
juice of 1/2 lime
1 tbsp tomato paste
1 tbsp almond or peanut butter
1 tbsp maple syrup
1 tbsp soy sauce
1 tsp chili powder
1/4 tsp liquid smoke, optional
1 (8 oz) package tempeh, cubed
2 tbsp sesame seeds
4 hamburger buns
1/3 cup low-sugar barbecue sauce
1 cup roasted red peppers, sliced
2 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 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.
