Are veggie burgers healthy?

Veggie burgers can be a nutritious option depending on the ingredients used. They are typically lower in saturated fat and cholesterol compared to traditional meat-based burgers. However, the nutritional content can vary depending on the specific brand or recipe. It's important to check the label or recipe to ensure that the veggie burger is made with wholesome ingredients and provides a good source of protein, fiber, and vitamins.

Can veggie burgers be vegan-friendly?

Absolutely! Veggie burgers can be easily adapted to be vegan-friendly. Traditional animal-based ingredients like eggs or dairy products can be substituted with plant-based alternatives. Ingredients like flaxseeds, chia seeds, or mashed beans can serve as binders in place of eggs, while plant-based milk or vegan cheese can be used in the recipe. When purchasing store-bought veggie burgers, look for the vegan label or check the ingredient list for any animal-derived products.

How do I cook veggie burgers?

Veggie burgers can be cooked in various ways depending on your preference. They can be pan-seared, grilled, baked, or even air-fried. When pan-searing or grilling, it's important to preheat your cooking surface and lightly oil it to prevent the burgers from sticking. Always follow the cooking instructions provided with the specific brand or recipe you are using to achieve the best results.

The BEST Veggie Burger

Description

Packed with nutritious ingredients, this Veggie Burger is full of savory delicious flavor and satisfying texture. Great with a variety of toppings.

Ingredients

Units Scale

1/2 cup red quinoa, rinsed (or regular quinoa)
3/4 cup water
1 tablespoon Braggs liquid aminos (or soy sauce)
1 tablespoon fresh sage
1/2 teaspoon dried oregano
2 garlic cloves, roughly chopped
10 ounces mushrooms, halved or quartered
1/2 cup chopped carrots
1 onion, chopped
15 oz canned chickpeas (1 1/2 cups cooked)
1 cup pecans (sub walnuts, hemp seeds, sunflower seeds)
1 1/2 tablespoons tomato paste
2 teaspoons stoneground mustard (or dijon)
1 teaspoon Worcestershire (I like the vegan Wizard brand)
1 egg
1 teaspoon sea salt
1/4 teaspoon pepper

Optional garnishes: buns, pickled onions, chipotle mayo, avocado, microgreens, fermented pickles, tomatoes, lettuce, etc.

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Instructions

Preheat oven to 400 degrees.
In a saucepan add quinoa, Braggs, sage, oregano, garlic cloves and water. Bring to a simmer, cover and simmer low heat for 15 minutes. Turn off heat, set aside without lifting the lid!
While quinoa is cooking, place drained chickpeas, mushrooms, carrots and onion on a baking tray. Drizzle with a little olive oil and a sprinkle of salt. Slide into the preheated oven, and roast for 20 minutes. Let cool for at least 5 minutes.
In a food processor pulse pecans to a coarse meal, scoop out, and set aside.
Without cleaning out the processor add roasted chickpeas, veggies, tomato paste, mustard, Worcestershire, egg, salt and pepper. Pulse just enough to adhere mixture leaving small chunks of veggies is good. This just takes a handful of pulses, you want some texture.
Mix together ground pecans with veggie chickpea mixture and quinoa.
Form into 6 patties around 4.5 ounces each.
Bake on a parchment-lined sheet pan, in the oven for 20 minutes at 350 degrees. Up to this step can all be done up to two days ahead by refrigerating the baked burgers in a sealed container.
To serve pan sear in a skillet with oil over medium heat, until deep golden crisp on the outside and warm through. Enjoy with your favorite condiments.

Notes

Meal Prep: Make these ahead (bake ahead) for meal prep and store in the fridge or freezer, in an airtight container, to use throughout the week.

Vegan Adaption: Substitute a flax egg for the egg. ( 1 Tablespoon ground flax meal mixed with 2 1/2 tablespoons water)

For optimal “holding together power”, let the burgers rest about a half hour to set up after baking before pan frying. For optimal texture, make them a day ahead and refrigerate, frying cold directly out of the fridge seems to help them bind together more.

Nutrition

Serving Size: 1 burger
Calories: 253
Sugar: 4.1 g
Sodium: 824.8 mg
Fat: 15.8 g
Saturated Fat: 1.6 g
Carbohydrates: 22.1 g
Fiber: 6.9 g
Protein: 9.3 g
Cholesterol: 31 mg