Unless you were born a vegetarian, you have probably had a delicious hamburger or cheeseburger at some point in your life. Meat is one of the foods that vegans and vegetarians have a hard time ignoring, especially when they first adopt this healthy lifestyle. Don’t worry, you can have your vegetarian lifestyle and eat burgers at the same time, when you enjoy the following 3 flavorful and satisfying veggie burger creations.
1 – Portobella Veggie Burger
You are going to need cooked black beans, minced fresh broccoli, a red onion, 3 XL eggs, Panko bread crumbs, olive oil, your favorite seasoning, anchovie-free Worcestershire sauce, minced garlic and vegan grated Parmesan. Oh yeah, and portobella caps.
Mash 1 cup of black beans in a large mixing bowl. Cube your portobello caps into small pieces. Add them to the mashed black beans, along with 1 more cup of black beans, your favorite seasoning, 1 cup of minced broccoli, 1/2 cup red onion and 2 tablespoons minced garlic. Mix well.
Add 3 extra large eggs beaten, 3/4 cup vegan Parmesan cheese, and a little more than 1/2 cup of Panko bread crumbs. Mix gently.
Over medium heat, add 2 tablespoons of olive oil to a nonstick pan. Wet your hands and form burgers from your mixture. Cook in oil for 3 to 5 minutes per side.
2 – Kickin’ Chickpea Veggie Burger
The kick here comes from hot and spicy sriracha sauce. Rinse, drain and mash 1 can of chickpeas in a large bowl. Add 1 grated zucchini, 1/2 red onion finely diced, 3 tablespoons finely chopped cilantro and 3 tablespoons red wine vinegar. Mix.
Add 1 tablespoon of sriracha sauce, 2 tablespoons veggie peanut butter, 1 teaspoon cumin, 1 teaspoon garlic powder, 2 teaspoons black pepper, 2 tablespoons olive oil, 1/2 teaspoon sea salt and 1 cup of your favorite quick oats. Mix thoroughly.
Form into patties and cook on your barbecue grill until done. You cal also fry in a pan on your stove for 3 to 5 minutes each side.
3 – Super Simple 6 Ingredient Veggie Burgers
Sometimes simple is the best. These healthy plant-based burgers were created by a vegetarian who was on the road in a hotel room. They require just 6 ingredients, including 15 ounces of rinsed and drained black beans, ketchup and mustard, garlic powder and onion powder. Add your favorite quick oats. Here we go!
Preheat your oven or barbecue grill to around 400 degrees. Mash 2/3 of your can of beans. Add the remainder of beans, 1 tablespoon yellow mustard, 2 tablespoons ketchup and 1 teaspoon each garlic powder and onion powder. Mix well. Add and mix 1/3 cup instant oats, and then divide this mixture into 4 veggie burger patties. If grilling or baking, 7 minutes on each side is fine. Add your favorite whole-grain bun or bread, vegetarian condiments and toppings, and enjoy.
Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, a website devoted to the promotion of health, fitness and wellness. Should this subject matter be of interest you can visit the HF & S Club home site where you’ll find over 1,300 quality posts with new posts being published daily. To quickly access those that are of interest you can select any of 20 Categories broken down by over 260 Sub-Categories for easy access. . Access this website by going to http://www.healthfitnessandsport.com