This amazing guest post was written by Tammy Catania, a Registered Holistic Nutritionist, and Certified Holistic Life Coach! You can check out her website here!
The thing I love so much about summer is that it means family, good friends, BBQs and burgers. I have to say I really love a good burger but my waistline and health well they do not love burgers so much. Does that mean we have to give up such a great and tasty food that just screams summer time? Do we need to toss our months of healthy eating and all those yummy veggies we have been eating to the side just because its burger season?
Great news you can still get those veggies in as well as eating that burger you are craving by making a great veggie burger. Now you must be thinking yuck veggie burgers are tasteless and have the consistency of cardboard. 10 years ago that would be true but not now.
Burger-lovers there is hope you can get your burger fix as well as getting in your veggies and I am not talking about those frozen pucks that you find at the grocery store in the freezer section. There are some amazing recipes out there for homemade veggie burgers. These burgers are high in protein and fiber, low in fat and calories and contain no preservatives and are full of veggies.
Did you know that the average meat burger patty contains 10 grams of fat and about 200 calories compared to the average veggie burger patty that contains about 3 grams of fat and about 70 calories?
Here are 10 amazingly high protein veggie packed burgers that you are going to love this summer:
1. Quinoa Veggie Burger
This burger has no fillers and uses grilled portobello mushrooms instead of the traditional burger bun.
Prep: 20 Min Cook: 20 Min Serves: 4
- ½ cup of uncooked quinoa (about 2 cups cooked)
- 1 teaspoon of vegetable oil
- ½ 227g pk of cremini mushrooms, coarsely grated (about 1 cup)
- 1 cup of coarsely grated zucchini
- ¾ cup of coarsely grated carrot
- 1 small shallot, minced
- 1 garlic clove, minced
- 1 egg, beaten
- 3 tablespoons of cornstarch
- ¼ teaspoon of salt
- 1/8 teaspoon of cayenne pepper
- 8 large Portobello mushrooms
- Barbecue Portobello mushrooms on a greased grill over medium for 5 min per side.
- Cook quinoa according to package directions, omitting salt, about 14 min. Transfer to a large bowl.
- Heat a large, wide non-stick frying pan over medium. Add oil, then mushrooms, zucchini, carrot, shallot, and garlic. Cook until soft, about 5 min. Add to quinoa. Stir in egg, cornstarch, salt and cayenne.
- Heat the same non-stick frying pan over medium. Firmly press quinoa mixture into a 1/2-cup measuring cup. Turn and release into the pan. Gently press to shape into a patty about 4 in. wide. Repeat, cooking 2 patties at a time. Cook until golden and warmed through, about 4 min per side.
- Place patty between 2 portobello mushrooms with desired toppings
2. Chunky Portobello Veggie Burger
This burger is cheesy, loaded with veggies and packed full of flavor. This recipe makes a really large batch and is great for large gatherings.
Prep: 20 Min Cook: 10 Min Serves : makes 8-10 patties
- 2 cups of portabella mushrooms, cubed (smaller pieces); gills removed
- 2 cups of cooked black beans, rinsed and divided
- 1 cup of minced broccoli, fresh only
- 1/2 cup of red onion, minced
- 3 XL eggs, beaten
- 1/2 cup + 2 tablespoons of panko bread crumb
- 1 tablespoon of Montreal steak seasoning
- 1 tablespoon 0f Worcestershire
- 2 tablespoons of minced garlic
- 3/4 cup of fresh grated Parmesan
- Olive oil
- In a large bowl add 1 cup of black beans and mash with a masher (chunks are OK)
- Next, add in the mushrooms, the rest of the beans, broccoli, garlic, onion, Worcestershire and steak seasoning.
- Mix just until coated.
- Add the eggs, cheese, and bread crumbs and mix gently with a large spoon until the mixture is combined.
- Set aside while you place a medium non-stick pan over medium heat and add 2 tablespoons of oil.
- Once the oil starts to shimmer (about a minute or two), using dampened hands (the mixture will stick to you if you don’t), scoop a 1/2 cup of mixture into the palm of your hand and gently shape into a burger all the while pressing together. The mixture should hold a burger shape. If it doesn’t add just a tbsp more of bread crumbs.
- Place in the oil and cook for 3-5 minutes per side or until golden brown and a crust has formed on each side.
- Place on your favorite bun and top with desired toppings.
3. Quinoa and White Bean Veggie Burger
This amazing burger is packed with protein and can be prepared a few days ahead and stored in the fridge.
Prep: 20 Min Cook: 30 Min Serves : makes 4 patties
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- ½ cup of quinoa (uncooked)
- 1 cup of water
- 1 teaspoon of garlic powder
- 3 teaspoons of dried thyme
- ½ teaspoon of smoked paprika
- ½ teaspoon of ground chipotle pepper
- 1 can of white beans drained and rinsed
- ½ cup of fresh or frozen corn
- ½ cup of red bell pepper finely diced
- ½ cup of red onion finely diced
- 1 lemon worth of juice
- 1/3 cup of flour
- 1 egg
- Salt and Pepper to taste
- Olive oil to grease pan
- In a medium pot, bring water, quinoa, garlic powder and 1 teaspoon thyme to a boil. Cover, reduce heat and simmer for 15 minutes. Once done, remove and cover then let it sit for 10 minutes.
- While quinoa is cooking, prepare your corn, onion and red pepper. Be sure to dice your onion and red pepper fairly fine, they should be about the same size as the corn kernels.
- Next, mash your beans. Mashed about 3/4 of the beans leaving a quarter of the batch whole or somewhat whole.
- Once quinoa is ready, add the quinoa to the beans along with the onion, red pepper, corn, remaining 2 teaspoons thyme, smoked paprika and chipotle powder and lemon juice. Mix well. Add in the flour and egg , mix well again. Season to taste with salt, pepper and more of the other spices.
- Divide mixture into 4 parts and make patties.
- In a large skillet, heat 1 tbsp. olive oil over medium to medium-high heat. Cook patties about 4 – 5 minutes on each side.
- Place on your favorite bun and top with desired toppings.
Note: The patties can be made ahead of time and stored covered in the refrigerator for a couple days prior to cooking.
4. Grillable Black Bean Burger
These hearty burgers will please all burger lovers even the meat-eaters. These are the perfect veggie burgers for a summer BBQ
Prep: 20 Min Cook: 10 Min Serves : makes 5 patties or 10 smaller patties
- 1 cup of cooked brown rice
- 1 cup of raw walnuts (or sub bread crumbs)
- ½ teaspoon of avocado oil, plus more for cooking
- ¾ cup of white onion finely diced
- 1 tablespoon each of chili powder, cumin powder, and smoked paprika
- ½ teaspoon each of sea salt, black pepper and a little extra for coating burgers
- 1 tablespoon of organic sugar
- 1 ½ cups of cooked black beans, well rinsed, drained and patted dry
- ½ cup of panko bread crumbs
- 3-4 tablespoons of BBQ Sauce
- Heat skillet over medium heat. Once hot, add raw walnuts and toast for 5-7 minutes, stirring frequently, until fragrant and golden brown. Let cool and move onto the next step.
- In the meantime, heat the same skillet over medium heat. Once hot, add 1/2 tablespoon of oil and onion. Season with a bit of salt and pepper and sauté for 3-4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.
- Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper and sugar and blend until a fine meal is achieved. Set aside.
- To a large mixing bowl, add drained, dried black beans and mash well with a fork, leaving only a few whole beans
- Next add cooked rice, spice-walnut mixture, sautéed onion, panko bread crumbs, BBQ sauce, and mix thoroughly with a wooden spoon for 1-2 minutes, or until a moldable dough forms. If dry, add an extra 1-2 tablespoons of BBQ sauce. If too wet, add more panko bread crumbs. Taste and adjust seasonings as needed.
- For larger burgers, divide into 5 patties (1/2 cup in size), or form 10 smaller burgers (1/4 cup in size). To help form the patties, line your 1/2 or 1/4 measuring cup with plastic wrap and pack with burger mixture. Press down to pack firmly, then lift out by the plastic wrap’s edge, and slightly flatten with hands to form a 3/4-inch thick patty. Set on a baking sheet or plate for grilling.
- If grilling, heat the grill at this time and brush the grill surface with oil to ease cooking. Otherwise, heat the same skillet you used earlier to medium heat.
- Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers – only as many as will comfortably fit in the pan. Otherwise, add burgers to the grill and close lid.
- Cook for 3-4 minutes or until well browned on the underside, then flip gently. They aren’t as firm as meat burgers, but will definitely hold their shape. Reduce heat if cooking/browning too quickly. Cook for 3-4 minutes on the other side.
- Serve burgers as is or on toasted buns with desired toppings. Leftovers keep in the refrigerator for 2-3 days. See notes for freezing/reheating instructions.
5. The Best Vegan Burger
This simple and super easy to make a vegan burger is perfect with a fresh green salad and grilled veggies.
Prep: 20 Min Cook: 30 Min plus chilling Serves : makes 4 patties
- 1 can of chickpeas
- 1 can of sweetcorn
- ½ bunch of fresh coriander
- ½ teaspoon of paprika
- ½ teaspoon of ground coriander
- ½ teaspoon of ground cumin
- 1 zest of lemon
- 3 heaping tbsp plain flour, plus extra for dusting
- sea salt
- olive oil
- 1 small lettuce
- 2 large ripe tomatoes
- 4 burger buns
- Drain and place the chickpeas and sweetcorn into a food processor. Pick the coriander leaves, then add half to the processor along with all of the stalks. Add the spices, lemon zest, flour and a pinch of salt, then pulse until combined, but not smooth – you want to retain a bit of texture.
- On a flour-dusted surface, divide and shape the mixture into four equally sized patties (roughly 2cm thick). Pop onto a tray and place in the fridge for around 30 minutes to firm up.
- Heat a splash of oil in a large frying pan over a medium heat. Once hot, add the patties and cook for around 10 minutes, or until golden and cooked through, turning halfway.
- Meanwhile, click off, wash and spin-dry four nice lettuce leaves, then finely slice the tomatoes horizontally.
- Squeeze a large dollop of ketchup onto the base of each bun (toast them if you like), then top with the burgers. Layer over a couple of slices of tomato, a lettuce leaf, a few coriander leaves and finally the burger tops.
6. Spicy Chickpea Veggie Burgers
These burgers are bursting with spice and are perfect on the BBQ.
Prep: 10 Min Cook: 10 Min Serves : makes 6-8 patties
- 1 can of chickpeas, drained, well rinsed and mashed
- ½ red onion finely diced
- 1 small zucchini grated
- 3 tablespoons of cilantro, finely chopped
- 3 tablespoons of red wine vinegar
- 1 tablespoon of sriracha sauce
- 2 tablespoons of natural peanut butter
- 1 teaspoon of cumin
- 1 teaspoon of garlic powder
- 2 teaspoons of black pepper
- ½ teaspoon of sea salt
- 1 cup of quick oats
- 2 tablespoons of olive oil
- After draining and rinsing the chickpeas, place them in a bowl and mash them with a fork.
- Add all the other ingredients to the bowl.
- Use your hands to mix very well.
- Form into 6-8 patties.
- Cook on the BBQ around 400 F for approximately 10 minutes each side.
Note: You can also fry these in a pan with some oil for 3-5 minutes a side.
7. Lentil Veggie Burgers
This burger is packed with protein and healthy veggies.
Prep: 30 Min Cook: 10 Min Serves: makes 4 patties
- 2 cups of lentils, cooked
- ½ cup of plain bread crumbs
- 2 large egg whites
- ¾ cup cooked chopped greens, kale or spinach
- ¼ cup grated carrots
- ¼ cup chopped green onions
- ½ cup coarsely grated cheddar cheese
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon garlic powder
- 1 tablespoon olive oil
- Mix all ingredients except the oil and fixings together in a medium bowl. Form into 4 patties. Chill at least 20 minutes and up to 1 day, covered.
- Heat oil in a large non-stick frying pan over medium heat. Cook burgers, turning only once, until browned and hot inside, about 5 minutes total.
- Serve on a bun with your choice of toppings.
8. Vegetable Samosa Burger
This amazing burger infusion is a mix between the classic North American burger and the classic Indian samosa. Add a side of sweet potato fries and this makes a meal full of worldly flavor.
Prep: 20 Min Cook: 10 Min Serves: makes 4 patties
- 1 tablespoon of cooking oil
- 1 teaspoon of cumin seeds
- ¾ teaspoon of coriander seeds
- ¾ teaspoon of fennel seeds
- 2 teaspoons of grated ginger
- 1-1 ½ cups of mixed diced bell peppers, peas, corn, carrots, and finely chopped cauliflower
- ½ teaspoon of garam masala
- ½ teaspoon of turmeric
- ½ teaspoon of red chili powder
- ½ teaspoon of lemon juice
- ½ teaspoon of sugar (optional)
- Salt to taste
- ¼ cup of water
- 1 cooked and peeled russet potato
- ¼ cup of breadcrumbs
- Cooking oil, for the patties
- Heat cooking oil at medium heat and add cumin, coriander, and fennel seeds. Heat until the spices begin to brown, then add the ginger and mixed vegetables.
- Cook until the vegetables start to brown.
- Add garam masala, turmeric, red chili powder, lemon juice, sugar, and salt and mix to combine.
- Add water as necessary and cook until the vegetables are fully tender.
- Allow the vegetable mixture to cool slightly then add in the cooked potato. Mash in the potato until a dough-like consistency is formed.
- If necessary, add breadcrumbs and mix until you are able to form patties.
- Cook the patties at medium heat on both sides, until brown. Use enough cooking oil as necessary to prevent them from sticking to the pan.
- Serve the patties with your favorite chutney and toppings.
9. Smoky Marinated Portobello Burgers
These burgers are full of smoky flavor are super easy to make.
Prep: only a few minutes plus time to marinade Cook: 30 Min Serves: makes 2 patties
For the Marinade
- 1 ½ tablespoons of lapsang souchong tea, steeped for 8-10 minutes in ¼ cup boiling water
- 1 tablespoon of tomato paste
- 1 teaspoon of smoked paprika
- 1 teaspoon of tamari
- 1 tablespoon of apple cider vinegar
- ½ teaspoon of maple syrup
- ¼ cup of water
- Salt and pepper
For the Burger
- 2 portobello mushrooms
- 2 buns of your choice
- Pickled beets
- Grated carrots
- Dijon mustard
- Prepare the marinade by adding all of the ingredients to a jar and stirring to combine. Taste and season with additional salt and pepper if necessary.
- Place the mushrooms (stems removed) in a resealable bag and pour the marinade over top. Gently toss the mushrooms in the marinade and then set aside to marinade for 3-4 hours, or overnight.
- When you are ready to cook the mushrooms, line a pan with foil and place the mushrooms in the foil. Pour the marinade over the tops and then close the foil around the mushrooms.
- Place in the oven and cook at 350°F for 26-30 minutes or until mushrooms are soft.
- Once cooked, remove from the oven and place on the bun with your desired sauces and toppings.
10. The Legit Veggie Burger
If you are a fan of Guy Fieri you are going to love this legit veggie burger he has created. It’s full of veggies and beans and packed with amazing spicy flavor.
Prep: 45 min Cook: 6 Min Serves: makes 4 patties
- 2 ounces of olive oil
- 3 tablespoons of diced red onion
- 2 tablespoons of diced black olives
- 2 tablespoons of diced red bell peppers
- 1 teaspoon of diced jalapeno
- 1 ½ tablespoons of diced garlic
- 1 tablespoon of diced artichoke
- 4 ounces of black beans
- 4 ounces of chickpeas
- 4 ounces of white beans
- 6 ounces of rolled oats
- ½ teaspoon of Hungarian paprika
- ½ teaspoon of chili powder
- 1 teaspoon of dried oregano
- 1 tablespoon of minced fresh parsley
- ½ teaspoon of red chili flakes
- ½ teaspoon of ground cumin
- ½ teaspoon of celery salt
- ¼ teaspoon of ground sage
- 2 tablespoons of seasoned bread crumbs
- 1 egg
- In a medium sauté pan over medium heat, add 1-ounce olive oil and all raw vegetables except beans. Sauté 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 sauté pan add 1-ounce olive oil, and cook patties 2 to 3 minutes per side
Substitutions to Make the Recipe Fully Vegan and Gluten-Free
- Eggs – Use an egg substitute like Ener-G Egg Replacer
- Breadcrumbs with Gluten = Use gluten-free breadcrumbs
- Wheat Flour – Use Almond flour or a gluten-free flour
- Wheat Buns – Gluten-free buns, grilled portobello mushrooms, or lettuce …. Yes, you can use a good hearty lettuce as a bun.
- Dairy Cheese – Vegan cheese
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