Burgers

Burgers seem to be one of those iconic summer meals, at least here in the U.S. True, many of us could eat burgers year 'round, but they seem especially popular during the summer.

For anyone thinking Burgers? On a vegetarian blog?, not a problem: besides the many vegetarian burgers on the market (think Boca Burgers, Gardein veggie crumbles and "meatless" products, Morningstar Farms veggie burgers), there are ways to make homemade veggie burgers.

Note: Keep in mind that the aforementioned companies also make other meatless products besides veggie burgers. Check them out, if you haven't already. You're bound to find a few favorites. There are also many more companies that cater to vegetarians or vegetarian-curious; these were simply three of the companies that I go to quite frequently.

To that end, here are six vegetarian burgers to try out. If you found one or two of these that you absolutely love (or really are not wild about), let me know, okay? In the meantime, check out the Homemade Grilled Veggie Burger, the Planet Burgers, the Black Bean Burgers with Avocado-Lime Mayo, along with the rest of today's yummy recipes. Enjoy!

BLACK BEAN-BROWN RICE BURGERS

This comes from Hannah Verrinder on the Genius Kitchen site. Time: 40 minutes; Serves: 6; Yield: 6 patties

To view this online, click here.

Ingredients

1/2 cup uncooked brown rice

1 (15 ounce) can black beans, drained and rinsed

1 small onion, chopped (white or yellow)

1 garlic clove, minced

1 cup frozen corn

1 teaspoon salt

cayenne pepper (to taste)

1/3 teaspoon chili powder

1 egg

1/3 cup breadcrumbs (preferably seasoned)

Directions

In a small pot, combine rice and 1 cup water; bring to a boil, and then turn down to medium heat and cook 20 minutes.In a saucepan, heat a little oil over medium heat and saute the onion and garlic about 5 minutes, until the onion is translucent and soft.

Add the corn and spices and cook until the corn is defrosted, another 5 minutes.

In a medium bowl, mash the drained beans with a fork or your fingers.

Add the rice, corn, and onion; combine, mashing it with your fork as you go. Taste and adjust the spices now, because once you put the egg in you could risk salmonella.

Add the egg and mix in well.

Add the breadcrumbs.

Form into patties by patting the desired amount of mixtured into a flat round. (I used a giant cookie scoop to make sure all the patties were the same size, but you can just divide the mixture into six sections).

Cook about 2 minutes on each side (if you can't flip the patty without breaking it, it's probably not finished cooking).

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

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!

VEGAN BLACK BEAN BURGERS

This comes from Jolinda Hackett, who wrote for The Spruce Eats. She wrote, “I love this recipe for black bean patties because its easy to make as well as tasty, two of my favorite qualities in a recipe! They aren't quite firm enough to toss on the backyard grill, but are good for an everyday meal. This veggie burger recipe is both vegetarian and vegan.” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes

This can be viewed online here.

Ingredients

1/2 onion, diced

1 can black beans, well drained

1/2 cup flour

2 slices bread, crumbled

1 tsp garlic powder1 tsp onion powder

1/2 tsp seasoned salt

salt and pepper to taste

oil for frying

Directions

Sautee the onions till soft, about 3-5 minutes.

In a large bowl, mash the beans until almost smooth. Add sauteed onions and the rest of the ingredients, except the oil, adding the flour a few tablespoons at a time to combine well. Mixture will be thick.

Form bean mixture into patties, approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. Make veggie burgers and enjoy!

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”

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 Canola

Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise 30

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

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.

Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g

SPICY LENTIL RICE BURGERS [VEGAN]

This is from Maya Sozer on One Green Planet. Maya wrote, "This recipe is simple and quick. Made primarily with lentils, brown rice, and sunflower seeds, these patties are protein and fiber dense, so you can nosh knowing that you’re eating a wholesome and filling dish. A little vegan mayo goes great with this particular recipe: it has that cool-down creaminess without overshadowing the taste of the burger."

Cooking Time: 10 minutes; Serves 3

To view this online, go to https://www.onegreenplanet.org/vegan-recipe/spicy-lentil-rice-burgers/.

Ingredients

For the Patties:

2 tablespoons olive oil

3/4 cup brown rice, cooked

3/4 cup red lentils, cooked

1/2 cup panko bread

1/2 cup sunflower seed kernels

1/2 red onion, chopped

2 garlic cloves, minced

1 teaspoon garam masala

1 teaspoon cumin

2 teaspoons red chili pepper flakes

Salt, to taste

For Garnish:

Vegan mayonnaise

Lettuce

Pickled jalapeño peppers

Avocado slices

Microgreens

Directions


Pulse all the ingredients in the food processor a few times until more or less uniformly mixed. Don't overdo it though, leave some texture.

Taste and adjust the salt.

Shape into patties and cook both sides in a pan until a golden-brown crust develops.

Burgers

Burgers are an iconic summer food here in the U.S. If you're a vegetarian, there are plenty of options for vegetarian burgers, both store-bought and home-made.

Here are six yummy vegetarian burgers to try, including Black Bean Burgers with Avocado-Lime Mayo and Red Quinoa Zucchini Burgers. Enjoy!

CHIPOTLE-BEAN BURGERS WITH CILANTRO SAUCE

This comes from Vegetarian Times (July/August 2005 issue, page 58), and begins, "Serve these burgers tucked into whole wheat tortillas or pita pockets and slathered with Cilantro Sauce. Canned chipotle chiles in adobo sauce are readily available in gourmet and ethnic markets and some supermarkets; any remaining chiles will keep in the refrigerator for months. Use them whenever you want to add a hot, smoky flavor to a dip or dish." Serves 6

To view this online, go to https://www.vegetariantimes.com/recipes/chipotle-bean-burgers-with-cilantro-sauce/.

Ingredients

2 Tbs. extra virgin olive oil

1 cup finely chopped onions

1/2 tsp. salt

2 cloves garlic, minced

1 canned chipotle chile in adobo sauce, minced

1 tsp. ground cumin

1/2 tsp. dried oregano

1 15-oz. can pinto, kidney or anasazi beans, drained and rinsed, or 1 1/2 cups cooked beans

3/4 cup breadcrumbs, preferably fresh

Preparation

Heat 1 Tbs. olive oil in large nonstick skillet over medium heat. Add onions and salt, and cook, stirring often, 7 to 10 minutes, or until softened. Add garlic, chipotle chile, cumin and oregano; cook, stirring often, 1 minute. Add a third of beans and 1/3 cup water (or bean cooking liquid), and, using potato masher or fork, mash beans. When liquid is absorbed, add another third of beans and 1/3 cup liquid, and mash until mixture is chunky. Stir in last third of beans, and mash lightly. Cook, stirring constantly, until mixture is very thick and mostly dry.

Transfer beans to mixing bowl to cool, about 15 minutes. Stir in 1/4 cup breadcrumbs. Taste, and add more salt if needed. Spread remaining breadcrumbs on plate. Using spoon, drop bean mixture by one-sixths into breadcrumbs. Sprinkle tops with breadcrumbs, and form into 6 patties of equal size. Place patties on clean plate. Refrigerate at least 30 minutes, or until firm.

To cook on a grill: Prepare charcoal fire or gas grill for medium heat. Spray grill rack with cooking spray. Place patties on grill, and cook until golden brown and heated through, about 3 minutes per side. To cook in a skillet: Heat remaining 1 Tbs. oil in nonstick skillet over medium heat. Add patties, and cook until golden, about 3 minutes per side. Serve topped with Cilantro Sauce.

Cilantro Sauce

Ingredients

1 thick slice sourdough or Italian-style white bread, preferably stale

1 Tbs. extra virgin olive oil

1 medium-sized green bell pepper, seeded and cut into 1-inch cubes

2 scallions (white and pale green parts), thinly sliced

2 Tbs. fresh lime juice

1 small jalapeño chile, stemmed and seeded

1 cup cilantro leaves

3/4 tsp. salt

Preparation

Put bread in small bowl, cover with water and let soak 5 minutes. Remove bread, squeeze out excess water, and set aside.

Heat oil in skillet over medium heat. Add bell pepper, and cook, stirring often, 7 minutes, or until softened. Add scallions; cook, stirring often, 1 minute.

Put mixture into blender or food processor. Add 1/4 cup water, lime juice, jalapeño, cilantro, soaked bread and salt. Purée until smooth.

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!

VEGAN BLACK BEAN BURGERS

This comes from Jolinda Hackett, who wrote for The Spruce Eats. She wrote, “I love this recipe for black bean patties because its easy to make as well as tasty, two of my favorite qualities in a recipe! They aren't quite firm enough to toss on the backyard grill, but are good for an everyday meal. This veggie burger recipe is both vegetarian and vegan.” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes

This can be viewed online here.

Ingredients

1/2 onion, diced

1 can black beans, well drained

1/2 cup flour

2 slices bread, crumbled

1 tsp garlic powder1 tsp onion powder

1/2 tsp seasoned salt

salt and pepper to taste

oil for frying

Directions

Sautee the onions till soft, about 3-5 minutes.

In a large bowl, mash the beans until almost smooth. Add sauteed onions and the rest of the ingredients, except the oil, adding the flour a few tablespoons at a time to combine well. Mixture will be thick.

Form bean mixture into patties, approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. Make veggie burgers and enjoy!

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”

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 Canola

Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise 30

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

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.

Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g

BLACK BEAN-QUINOA BURGERS

This recipe comes from page 60 of the Jul/August 2011 of Vegetarian Times. It begins, “Here's a delicious veggie burger you can whip up from scratch. Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor. Stash a few in the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead, then reheat them on the grill. Serve with your favorite burger fixings.” Serves 8.

To view this online, click here.

Ingredients

1/2 cup quinoa

1 small onion, finely chopped (1 cup)

6 oil-packed sun-dried tomatoes, drained and finely chopped (1/4 cup)

1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided

2 cloves garlic, minced (2 tsp.)

2 tsp. dried steak seasoning

8 whole-grain hamburger buns

Directions

Stir together quinoa and 1 1/2 cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1 1/2 cups cooked quinoa.)

Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in 3/4 cup black beans, garlic, steak seasoning, and 1 1/2 cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.

Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining 3/4 cup quinoa and remaining 3/4 cup black beans. Season with salt and pepper, if desired, and cool.

Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (1/2 cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.

nutritional information Per Burger: Calories: 215; Protein: 9 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 438 mg; Fiber: 6 g; Sugar: 5 g; vegan

RED QUINOA ZUCCHINI BURGERS

This is from the July/August 2014 issue of Vegetarian Times, and begins, “Pre-cooking these patties lets you throw them on the grill without worrying they’ll stick or fall apart. Serve with gluten-free buns and your favorite burger fixings.” Makes 8 patties in 30 minutes or less.

To view this online, click here.

Ingredients

2 cups low-sodium vegetable broth

1 medium sweet potato, diced (1 1/2 cups)

1 cup uncooked red quinoa

1 cup cooked chickpeas

1 small zucchini, grated (1 cup)

1/2 cup pumpkin seeds

5 1/2 Tbs. ground flaxseeds

3 1/2 tsp. finely chopped fresh basil

1 tsp. sea salt

1/2 tsp. freshly ground black pepper

1/2 tsp. chili powder

1/2 tsp. finely chopped fresh thyme

2 Tbs. olive oil

Directions

Bring broth, sweet potato, and quinoa to a boil in saucepan over medium heat. Cover, reduce heat to medium low, and simmer 20 minutes, or until quinoa is tender. Transfer to bowl to cool.

Stir chickpeas, zucchini, pumpkin seeds, ground flaxseeds, basil, salt, pepper, chili powder, and thyme into quinoa mixture, mashing chickpeas and sweet potato but leaving some chunks. Shape mixture into 8 patties.

Preheat oven to 400°F, or preheat grill to medium-high.

Heat oil in large skillet over medium heat. Cook patties 2 to 3 minutes per side, or until lightly golden brown. Remove from heat, and either place on baking sheet, and bake 15 minutes, or cook on grill 8 to 10 minutes, turning once.

nutritional information Per Patty: Calories: 242; Protein: 9 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 346 mg; Fiber: 8 g; Sugar: 5 g; Vegan; Gluten-Free

Burgers and Fries

Is there anything more iconic for summer eating than Burgers and Fries? Probably not, at least here in the U.S.

Here are five yummy burger recipes, including Black Bean Burgers and an Ultimate Veggie Burger, and one for Baked Sweet Potato Fries. Enjoy!

THE ULTIMATE VEGGIE BURGER

This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “You make a veggie burger because you want the hamburger experience without the meat. This one delivers. It’s got a firm, beefy texture that takes on the char and smoke of the grill, but is adaptable enough to cook inside on your stove. The enemy of a veggie burger is mushiness, which stems from a high moisture content. To combat that, the very watery ingredients – mushrooms, tofu, beans and beets – are roasted to both dehydrate them somewhat and intensify their flavors. Yes, the ingredient list here is long; you need a diverse lot to make a good veggie burger. And each one adds something in terms of flavor and/or texture. Garnish this any way you like, and don’t forget to toast the buns.” Yield: 6 burger.

This was featured in “The Ultimate Veggie Burger”, and can be found online here.

Also, there are two guides that went with this recipe that you might want to check out. The first is “How to Cook Beans”, and the second is “How to Grill”. Enjoy!

Ingredients

4 ounces extra-firm tofu, drained

Olive oil

1/2 pound cremini mushrooms, trimmed and sliced

3/4 teaspoon kosher salt, more as needed

Black pepper, as needed

1 (15-ounce) can kidney beans, drained

1 medium beet, peeled and coarsely grated (3/4 cup)

3/4 cup tamari almonds or cashews

1/3 cup panko bread crumbs

2 ounces Cotija cheese or queso blanco, crumbled or grated (about 1/2 cup)

2 large eggs

2 tablespoons mayonnaise

2 scallions, sliced

3 garlic cloves, finely chopped

3/4 teaspoon dulce pimentón or sweet smoked paprika

4 ounces tempeh, crumbled

1/2 cup cooked brown rice

Preparation

Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick slabs and pat dry with paper towel. Arrange tofu on one half of a rimmed baking sheet; brush both sides with oil. Spread mushrooms on the other half of the baking sheet; toss with 2 tablespoons oil and salt and pepper.

On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon oil and salt and pepper, then spread the mixture into one layer.

Transfer both baking sheets to the oven. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Roast mushrooms and tofu until golden and most of the liquid has evaporated, about 25 minutes. Let everything cool.

Place nuts in a food processor and pulse until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, scallion, garlic, pimentón and 3/4 teaspoon salt. Pulse until ingredients are just combined. Pulse in tempeh and rice but do not overprocess. You want small chunks, not a smooth mixture. Scrape mixture into a bowl and chill at least 2 hours or up to 5 days (you can also freeze the burger mix).

When you are ready to make the burgers, divide mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until just before grilling. They grill better when they start out cold.

Heat the grill. Cook the burgers over a low fire until they are charred on both sides and firm when you press on them, 4 to 6 minutes per side. If they start to burn before they firm up, move them to the sides of the grill to finish cooking over indirect heat. Alternatively, you can cook these on a grill pan or in a skillet over low heat.

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

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

BLACK BEAN BURGERS

This is from Mark Bittman on The New York Times cooking e-newsletter. Mark wrote, “Make semi-veganism work for you. Once a week, let bean burgers stand in for hamburgers, leave the meat out of your pasta sauce, make a risotto the likes of which you’ve probably never had — and you may just find yourself eating ‘better.’”

Time: 35 to 45 minutes with cooked beans; Yield: 8 small burgers, 4 supersize

To view this online, go to https://cooking.nytimes.com/recipes/12221-black-bean-burgers.

Ingredients

1/4 cup dried, stemless porcini mushrooms

2 cups cooked or drained canned black beans

1 teaspoon roughly chopped garlic

3/4 cup rolled oats, or more if needed

2 teaspoons smoked paprika or chili powder

1 teaspoon cumin

1 tablespoon soy sauce

Salt and black pepper

Bean-cooking liquid, porcini soaking liquid or water

1/4 cup chopped cilantro

2 tablespoons olive oil

Preparation

Soak the mushrooms in hot water for 5 to 10 minutes; roughly chop.

Put the mushrooms, beans, garlic, oats, spices and soy sauce in a food processor with a sprinkle of salt and pepper. Let the machine run until the mixture is combined, not puréed, about 30 seconds. (Or use a potato masher.) Add oats to thicken, or liquid to thin, as needed.

Stir in the cilantro, and let sit for 5 minutes.

Shape into 4 large or 8 small patties; let them sit for 5 minutes.

Put the oil in a large skillet over medium-low heat. Cook until crisp on one side, about 5 minutes. Flip and cook until the burgers are crisp on the other side, another 5 minutes or so. Serve with the usual fixings.

MORGAN’S VEGGIE PATTIES

This comes from Guy Fieri of The Food Network show Guy’s Big Bite. It’s a little labor-intensive (you’re not going to have this on the table 20 minutes after getting home from work), but it’s well worth it.

Total: 1 hr 21 min; Prep: 45 min; Inactive: 30 min; Cook: 6 min; Yield: 4 servings; Level: Intermediate

To view this online, click here.

Ingredients

2 ounces olive oil

3 tablespoons diced red onion

2 tablespoons diced black olives

2 tablespoons diced red bell peppers

1 teaspoon diced jalapeno

1 1/2 tablespoons diced garlic

1 tablespoon diced artichoke

4 ounces black beans, drained

4 ounces chickpeas, drained

4 ounces white beans, drained

6 ounces rolled oats

1/2 teaspoon Hungarian paprika

1/2 teaspoon chili powder

1 teaspoon dried oregano

1 tablespoon minced fresh parsley leaves

1/2 teaspoon red chili flakes

1/2 teaspoon ground cumin

1/2 teaspoon celery salt

1/4 teaspoon ground sage

2 tablespoons seasoned bread crumbs

1 egg

Directions

In a medium saute pan over medium heat, add 1-ounce olive oil and all raw vegetables except beans. Saute until translucent. Remove and cool.

Add veggies to beans and mix thoroughly. Add all dry ingredients along with the egg. Thoroughly mix all ingredients and form into 4 patties, cover and refrigerate for 30 minutes.

In saute pan add 1-ounce olive oil, and cook patties 2 to 3 minutes per side.

Burgers

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

Vegetarian Burgers

Burgers are an iconic summer food here in the U.S. If you're a vegetarian, there are plenty of options for vegetarian burgers, both store-bought and home-made.

Here are six yummy vegetarian burgers to try, including Black Bean Burgers with Avocado-Lime Mayo and Red Quinoa Zucchini Burgers. Enjoy!

CHIPOTLE-BEAN BURGERS WITH CILANTRO SAUCE

This comes from Vegetarian Times (July/August 2005 issue, page 58), and begins, "Serve these burgers tucked into whole wheat tortillas or pita pockets and slathered with Cilantro Sauce. Canned chipotle chiles in adobo sauce are readily available in gourmet and ethnic markets and some supermarkets; any remaining chiles will keep in the refrigerator for months. Use them whenever you want to add a hot, smoky flavor to a dip or dish." Serves 6

To view this online, go to https://www.vegetariantimes.com/recipes/chipotle-bean-burgers-with-cilantro-sauce/.

Ingredients

2 Tbs. extra virgin olive oil

1 cup finely chopped onions

1/2 tsp. salt

2 cloves garlic, minced

1 canned chipotle chile in adobo sauce, minced

1 tsp. ground cumin

1/2 tsp. dried oregano

1 15-oz. can pinto, kidney or anasazi beans, drained and rinsed, or 1 1/2 cups cooked beans

3/4 cup breadcrumbs, preferably fresh

Preparation

Heat 1 Tbs. olive oil in large nonstick skillet over medium heat. Add onions and salt, and cook, stirring often, 7 to 10 minutes, or until softened. Add garlic, chipotle chile, cumin and oregano; cook, stirring often, 1 minute. Add a third of beans and 1/3 cup water (or bean cooking liquid), and, using potato masher or fork, mash beans. When liquid is absorbed, add another third of beans and 1/3 cup liquid, and mash until mixture is chunky. Stir in last third of beans, and mash lightly. Cook, stirring constantly, until mixture is very thick and mostly dry.

Transfer beans to mixing bowl to cool, about 15 minutes. Stir in 1/4 cup breadcrumbs. Taste, and add more salt if needed. Spread remaining breadcrumbs on plate. Using spoon, drop bean mixture by one-sixths into breadcrumbs. Sprinkle tops with breadcrumbs, and form into 6 patties of equal size. Place patties on clean plate. Refrigerate at least 30 minutes, or until firm.

To cook on a grill: Prepare charcoal fire or gas grill for medium heat. Spray grill rack with cooking spray. Place patties on grill, and cook until golden brown and heated through, about 3 minutes per side. To cook in a skillet: Heat remaining 1 Tbs. oil in nonstick skillet over medium heat. Add patties, and cook until golden, about 3 minutes per side. Serve topped with Cilantro Sauce.

Cilantro Sauce

Ingredients

1 thick slice sourdough or Italian-style white bread, preferably stale

1 Tbs. extra virgin olive oil

1 medium-sized green bell pepper, seeded and cut into 1-inch cubes

2 scallions (white and pale green parts), thinly sliced

2 Tbs. fresh lime juice

1 small jalapeño chile, stemmed and seeded

1 cup cilantro leaves

3/4 tsp. salt

Preparation

Put bread in small bowl, cover with water and let soak 5 minutes. Remove bread, squeeze out excess water, and set aside.

Heat oil in skillet over medium heat. Add bell pepper, and cook, stirring often, 7 minutes, or until softened. Add scallions; cook, stirring often, 1 minute.

Put mixture into blender or food processor. Add 1/4 cup water, lime juice, jalapeño, cilantro, soaked bread and salt. Purée until smooth.

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!

VEGAN BLACK BEAN BURGERS

This comes from Jolinda Hackett, who wrote for The Spruce Eats. She wrote, “I love this recipe for black bean patties because its easy to make as well as tasty, two of my favorite qualities in a recipe! They aren't quite firm enough to toss on the backyard grill, but are good for an everyday meal. This veggie burger recipe is both vegetarian and vegan.” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes

This can be viewed online here.

Ingredients

1/2 onion, diced

1 can black beans, well drained

1/2 cup flour

2 slices bread, crumbled

1 tsp garlic powder1 tsp onion powder

1/2 tsp seasoned salt

salt and pepper to taste

oil for frying

Directions

Sautee the onions till soft, about 3-5 minutes.

In a large bowl, mash the beans until almost smooth. Add sauteed onions and the rest of the ingredients, except the oil, adding the flour a few tablespoons at a time to combine well. Mixture will be thick.

Form bean mixture into patties, approximately 1/2 inch thick and fry patties in a small amount of oil until slightly firm. Make veggie burgers and enjoy!

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

This recipe starts off, “Jazz up these tasty burgers with avocado-lime mayo and you'll have a vegetarian sandwich that even die-hard meat eaters will love.”

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 Canola

Find this recipe at: http://diabeticgourmet.com/recipes/html/1219.shtml

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise 30

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

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.

Nutritional Information Per Serving: Calories: 300; Protein: 19 g; Fat: 12 g; Sodium: 785 mg; Cholesterol: 0 mg; Saturated Fat: 1.8 g; Dietary Fiber: 10 g; Carbohydrates: 33 g

BLACK BEAN-QUINOA BURGERS

This recipe comes from page 60 of the Jul/August 2011 of Vegetarian Times. It begins, “Here's a delicious veggie burger you can whip up from scratch. Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor. Stash a few in the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead, then reheat them on the grill. Serve with your favorite burger fixings.” Serves 8.

To view this online, click here.

Ingredients

1/2 cup quinoa

1 small onion, finely chopped (1 cup)

6 oil-packed sun-dried tomatoes, drained and finely chopped (1/4 cup)

1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided

2 cloves garlic, minced (2 tsp.)

2 tsp. dried steak seasoning

8 whole-grain hamburger buns

Directions

Stir together quinoa and 1 1/2 cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1 1/2 cups cooked quinoa.)

Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in 3/4 cup black beans, garlic, steak seasoning, and 1 1/2 cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.

Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining 3/4 cup quinoa and remaining 3/4 cup black beans. Season with salt and pepper, if desired, and cool.

Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (1/2 cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.

nutritional information Per Burger: Calories: 215; Protein: 9 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 438 mg; Fiber: 6 g; Sugar: 5 g; vegan

RED QUINOA ZUCCHINI BURGERS

This is from the July/August 2014 issue of Vegetarian Times, and begins, “Pre-cooking these patties lets you throw them on the grill without worrying they’ll stick or fall apart. Serve with gluten-free buns and your favorite burger fixings.” Makes 8 patties in 30 minutes or less.

To view this online, click here.

Ingredients

2 cups low-sodium vegetable broth

1 medium sweet potato, diced (1 1/2 cups)

1 cup uncooked red quinoa

1 cup cooked chickpeas

1 small zucchini, grated (1 cup)

1/2 cup pumpkin seeds

5 1/2 Tbs. ground flaxseeds

3 1/2 tsp. finely chopped fresh basil

1 tsp. sea salt

1/2 tsp. freshly ground black pepper

1/2 tsp. chili powder

1/2 tsp. finely chopped fresh thyme

2 Tbs. olive oil

Directions

Bring broth, sweet potato, and quinoa to a boil in saucepan over medium heat. Cover, reduce heat to medium low, and simmer 20 minutes, or until quinoa is tender. Transfer to bowl to cool.

Stir chickpeas, zucchini, pumpkin seeds, ground flaxseeds, basil, salt, pepper, chili powder, and thyme into quinoa mixture, mashing chickpeas and sweet potato but leaving some chunks. Shape mixture into 8 patties.

Preheat oven to 400°F, or preheat grill to medium-high.

Heat oil in large skillet over medium heat. Cook patties 2 to 3 minutes per side, or until lightly golden brown. Remove from heat, and either place on baking sheet, and bake 15 minutes, or cook on grill 8 to 10 minutes, turning once.

nutritional information Per Patty: Calories: 242; Protein: 9 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 346 mg; Fiber: 8 g; Sugar: 5 g; Vegan; Gluten-Free