Many of us grew up loving burgers. While there are some great meatless burgers on the market (usually in the frozen-food section of the store), it's also nice to be able to come up with a homemade alternative burger. These six should work for almost anyone.
The first five burger recipes are from Vegetarian Times, and can be found at https://www.vegetariantimes.com/vegan-vegetarian-recipes/entrees/5-healthy-plant-based-burger-recipes/, and include Falafel Burgers with Tahini-Dill Sauce and Sweet Potato Black-Bean Burgers with Mango Guacamole. The last recipe (Black Bean Burgers with Avocado-Lime Mayo) comes from Diabetic Gourmet, a great source for delicious diabtic recipes. Enjoy!
HALLOUMI FIG BURGERS
Hands-On Time: 25 Minutes; Cook Time: 6 Minutes; Makes: 4 Servings
This recipe begins, “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
2 tsp olive oil
2 shallots, chopped
1/3 cup fig preserves
1 tbsp balsamic vinegar
1 tsp fresh thyme, chopped
1/8 tsp cayenne
1/8 tsp salt
Burgers
1 (12 oz) block halloumi cheese
1 tsp Italian seasoning
1 tsp lemon zest
2 tsp olive oil
4 whole-grain buns, split
1/2 cup mint leaves
3/4 cup sliced Peppadew peppers
1 cup cucumber, sliced
2 cups arugula
Directions
Heat 2 teaspoons 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 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
PESTO LINTIL BURGERS
This recipe begins, “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.”
Hands-On Time: 25 Minutes; Cook Time: 8 Minutes; Makes: 4 Servings
Ingredients
1 1/4 cups dried green or brown lentils
4 cups water
1/3 cup ground flaxseeds
4 oz soft goat cheese, crumbled
1/3 cup walnuts, chopped
2 garlic cloves, chopped
1 tbsp balsamic vinegar
2 tsp grainy Dijon mustard
3/4 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
2 small zucchini, sliced in half lengthwise
oil for brushing
4 whole-grain buns
1/4 cup pesto
2 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 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.
FALAFEL BURGERS WITH TAHINI-DILL SAUCE
This recipe is from Vegetarian Times, and can be found at https://www.vegetariantimes.com/vegan-vegetarian-recipes/entrees/5-healthy-plant-based-burger-recipes/.
This begins, “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.”
Hands-On Time: 25 Minutes; Cook Time: 6 Minutes; Makes: 4 Servings
Ingredients
Burgers
1/3 cup shelled pistachios
1 cup flat-leaf parsley
2 cups cooked or canned chickpeas, rinsed and drained
1/3 cup chickpea flour
1/3 cup sun-dried tomatoes
1/2 cup red onions, chopped
3 cloves garlic, chopped
juice of 1/2 lemon
1 tsp cumin
1/2 tsp salt
1/4 tsp black pepper
4 whole-grain hamburger buns, toasted
4 thick slices tomato
4 lettuce leaves
Tahini-Dill Sauce
1/3 cup tahini
3 tbsp chopped dill
2 tsp lemon zest
1 clove garlic, chopped
1 tsp paprika
1/4 tsp salt
3 tbsp warm water
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 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.
SWEET POTATO BLACK-BEAN WITH MANGO GUACAMOLE
This recipe begins, “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 jampacked with gut-friendly dietary fiber. When topped with mango-spiked guacamole, you may be tempted to give up meat for good.”
Hands-On Time: 30 Minutes; Cook Time: 8 Minutes; Makes: 4 Servings
Ingredients
Burgers
1 cup cooked or canned black beans, rinsed and drained
1 1/2 cups mashed sweet potato
1 cup cooked and cooled brown rice
3/4 cup almond flour
1/2 cup cilantro, chopped
2 tbsp chipotle chili peppers in adobo sauce, minced
1 clove garlic, minced
1 tsp cumin
1/2 tsp salt
1/4 tsp black pepper
4 whole-grain buns
1/2 cup red onions, sliced
Mango Guacamole
1 avocado, peeled, pitted and diced
1 small jalapeño, seeded and finely chopped
juice of 1/2 lime
1/8 tsp salt
1 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 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.
BBQ TEMPEH BURGERS
This 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.
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
Other ingredients
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes: Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
