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Veggie Burgers

Sometimes, we just want the ease and deliciousness of a burger- even those of us who are vegetarians or vegans! That’s why we put together three easy veggie burger recipes!

Yummy Black Bean Burgers

Lunch

Makes 5 servings (Each serving contains 2 proteins, 0 carbs, 0 veg, 1 fat)

Serving size: 1 burger

Ingredients

  • 2 (14 oz.) Cans Black Beans, drained and patted dry
  • 1 Tbsp Olive Oil
  • ¾ Cup Bell Pepper, finely chopped
  • 1 Cup Yellow Onion, chopped
  • 3 Cloves Garlic
  • 1 ½ tsp Ground Cumin
  • 1 tsp Chili Powder
  • ½ tsp Garlic Powder
  • ¼ tsp Garlic Powder
  • ½ Breadcrumbs or Oat Flour
  • ½ Cup Feta Cheese
  • 2 Large Eggs
  • 1 Tbsp Worcestershire Sauce
  • 2 Tbsp Tomato Paste
  • Sea Salt and Pepper to taste

Directions

  1. Preheat oven to 325 degrees.  Spread Beans evenly onto a lined baking sheet and bake for 15 minutes until slightly dried out.
  2. While the beans are in the oven, sauté Olive Oil, Bell Pepper, Onion and Garlic over medium heat for about 5-6 minutes or until the Onions and Bell Peppers are soft.  Blot the mixture and then add to a large bowl or food processor and add the remaining ingredients (excluding Beans).  Mix or pulse all ingredients together.  Once mixed, add the beans and mix or pulse again leaving some large chunks of beans.
  3. Form into 5 Patties.
  4. To Bake:  Place Patties on a lined baking sheet and bake at 375 for 10 to 12 minutes on each side.
  5. To Grill:   Place Patties on a greased aluminum foil and grill on medium-high heat (350 to 400 degrees) for 8 to 10 minutes on each side.

*Black Beans are protein in this recipe

White Bean Patties with Spinach and Yogurt Sauce

Lunch

Makes 4 servings or 12 Patties 

(Each serving contains 1.5 proteins, 0 carbs, 1/2 veg, 1 fat)

Serving size: 3 patties

Ingredients

  • 15 oz. Can Cannellini Beans, drained and rinsed
  • 10 oz. Chopped Frozen Spinach, thawed and with moisture squeezed out
  • ¾ Cup Yellow Onion, finely diced
  • 2 Cloves Garlic, minced
  • ¾ Cup Whole Wheat Breadcrumbs, divided
  • 1 Egg
  • ½ tsp Sea Salt
  • ¼ tsp Black Pepper
  • 2 Tbsp Olive Oil

Sauce:

  • 1 Cup Plain Greek Yogurt
  • 2 Tbsp Olive Oil
  • ¼ Cup Fresh Dill, chopped
  • 2 Tbsp Fresh Lemon Juice
  • Sea Salt and Pepper to taste

Directions

  1. Put ½ Cup Breadcrumbs in a bowl and set aside.
  2. Place cannellini beans in a large bowl and mash with a Potato masher or fork leaving some beans only partially mashed. 
  3. Add rest of the ingredients for the Patties-including the ¼ cup of Breadcrumbs. 
  4. Form into 12 Patties.  Each Pattie should be roughly ¼ cup.
  5. Coat the Patties with the remaining Breadcrumbs.
  6. Heat Olive Oil over medium-high heat in a heavy skillet.  Line a plate with paper towels.
  7. Add the Patties to the skillet and cook for 2 to 2 ½ minutes on each side until golden brown and cooked all the way through.  It may be easier to cook them in batches.    
  8. Once cooked, place on the paper towel lined plate.
  9. While the Patties are cooking, mix together all ingredients for the Yogurt Sauce and set aside.  Serve Patties with Yogurt Sauce right away. 

*Cannellini Beans are counted a protein in this recipe.

Quinoa Veggie Burgers with Sun -Dried Tomato & Mozzarella

Lunch or Dinner

Makes 4 servings (Each serving contains 1 protein, 0 carbs, 1/2 veg, 1/2 fat)

Serving size: 1 patty

Ingredients

  • 1 Cup Quinoa, cooked
  • ¾ Cup Mozzarella Cheese, shredded
  • 2 Sun-Dried Tomatoes, chopped
  • 1 ½ Eggs, (to get ½ egg. beat a whole egg and then use half)
  • 3 Tbsp Whole Wheat Flour
  • 2 Tbsp Green Onion, chopped
  • ½ tsp Sea Salt
  • ½ tsp Black Pepper
  • ½ tsp Garlic Powder
  • 2 Tbsp Olive Oil
  • 1 tsp Sriracha

Directions

  1. Mix all ingredients together until thoroughly combined and divide into 4 Patties.
  2. Heat Olive Oil over medium-high heat. 
  3. When Oil is very hot, add the Patties to the pan and allow to cook 2-3 minutes on each side.  Patties should be golden brown. 
  4. When cooked through, place Patties on a paper towel to cool.

*Quinoa is counted as a protein in this recipe.

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