Did you know you could make a delicious veggie burger without animal protein? Well, it is possible!
Go veggie the next time you make burgers.
Pic Courtesy: Dr Janet
All you need is a mixture of beans, whole grains, and seeds to make the perfect cholesterol-free burger with heart healthy fats, lean protein, and dietary fiber.
Start by creating your burger:
1) Choose 1-3 main ingredients to build the basis of your burger:
Beans: lentils, black beans, white beans, chickpeas
Grains: quinoa, brown rice, rolled oats
Vegetables: pureed or chopped sweet potato, carrot, red pepper, zucchini, cauliflower, corn, onion
2) Add spices, herbs, and/or seeds
3) Select a cooking method: grill, stovetop, or oven.
Begin your veggie burger experience by making this week’s featured recipe, Zucchini Lentil Burgers, to be a part of your next BBQ or Meatless Monday meal.
Zero cholesterol recipe of Zucchini Lentil Burgers:
A gluten-free vegan burger made without eggs.
Yield: 6 servings (4 oz burger per serving)
Ingredients:
- 1 Tablespoon of olive oil
- ½ medium yellow onion, minced
- 2 cloves of garlic, minced
- 1 medium zucchini
- 2 cup of cooked lentils
- 2 Tablespoons of sunflower seeds
- 2 Tablespoons of sesame seeds
- 2 Tablespoons of ground flaxseed
- 1 Tablespoon of chia seeds
- ¼ cup of rolled oats, processed to a flour consistency
- 2 Tablespoons of BBQ sauce
- 1 Tablespoon of ground ginger
- 1 Tablespoon of ground mustard
- 1 Tablespoon of ground cumin
- 1 Tablespoon of dried onion flakes
- 1 tsp of red pepper flakes
Directions:
In a skillet, heat the olive oil and sauté the onion and garlic on medium heat for about 10 minutes. In a food processor, mince the zucchini. Pour processed zucchini in paper towels and squeeze out the water into the sink. In a large bowl, add the zucchini, sautéed mixture, and the rest of the burger ingredients. Mix the ingredients together. Use ½ of the mixture to form 6 burger patties. Place burger patties on a large skillet greased with olive oil. Cook veggie burgers on medium heat until both sides of the burger are golden brown (flip burgers every 5 minutes for about 20-30 minutes). Serve veggie burgers on a whole wheat burger bun/English muffin OR on a bed of leafy greens. Don’t forget your burger fixings such as a slice of tomato, onion, pepper and heart healthy spreads (hummus, pesto, or guacamole).
Nutrition Information Per Serving:
Calories: 171 kcal
Fat: 6 g
Cholesterol: 0 mg
Carbohydrate: 24g
Dietary Fiber: 7 g
Protein: 8 g
Sodium: 53 mg