3 Healthy Veggie Burgers

3 Healthy Veggie Burgers

Whether you’re vegetarian, vegan or just looking to add more vegetables to your diet, you have to try these healthy veggie burger recipes!

You get to satisfy your cravings for burgers, but without the saturated fat

These burgers are high in protein & fiber, but low in fat. Oh, and they are gluten-free as well.

The best thing about these burgers is that they are versatile and easy to make! I’m going to show you 3 veggie burgers to whip up for lunch or dinner!

1. Curry Chickpea Burger

This burger is packed with spices such as cayenne, curry and cumin. You’ll get the nutty taste of chickpeas as well.

What you’ll need are:

Ingredients (4 Patties)
1. 1 can Chickpeas, washed and drained – 290Cals
2. 2 Garlic Clove, minced – 9Cals
3. 2 tbsps. Olive Oil – 138Cals
4. ½ tsp. Cumin – 4Cals
5. ½ tsp. Curry Powder – 3Cals
6. ½ tsp. Cayenne – 4Cals

Steps:
1. Add the chickpeas into a food processor / blender along with the garlic, all the spices and 1 tbsp. of oil. Blend until you get a thick mixture.
2. Using your hands, form the mixture into 4 burger patties.
3. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
4. Remove from heat and set aside.

Each patty has about 112Cals

2. Mushroom Black Bean Burger

The next recipe has to be my favourite because it combines both mushroom and also black beans!

Mushrooms are surprisingly similar in texture to meat when cooked. So eating this mushroom black bean veggie burger will not make you miss the regular meat burgers.

What I’ve used are:

Ingredients (4 Patties)
1. ¾ cup Fresh Mushrooms, finely diced – 12Cals
2. ¾ can Black Beans – 255Cals
3. ½ cup Onion, diced – 32Cals
4. 1 Garlic Clove, minced – 4Cals
5. 1 tbsp. Green Onions, roughly chopped – 2Cals
6. ½ tsp. Cumin – 4Cals
7. 2 tbsps. Olive Oil – 138Cals
8. Salt and pepper, to taste

So the key step here is to sauté the mushrooms and onions together before mixing it with the beans, which will infuse much more flavour to the patty.

Steps:
1. So, the first step is to saute the garlic and onion for 3 to 5 minutes, until they are soft and fragrant.
2. Add in the chopped mushrooms, green onions and cumin. Saute for another 5 minutes, or until mushrooms are cooked through. Remove from heat and allow the mixture to cool down.
3. In a bowl, roughly mash the black beans. I like to keep it chunky.
4. Then combine the mashed beans with the onion and mushroom mixture and flavor it with salt and pepper. Mix until all ingredients are well combined.
5. Using your hands, shape the mixture into 4 equal patties, about ¾ to one inch thick.
6. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
7. Remove from heat and set aside.

Each patty has about 112Cals

Mushrooms pack plenty of flavor and texture and the black beans makes this veggie burger high in fiber and protein, hence keeping you full.

3. Tofu Chia Burger
Tofu is a staple ingredient in most vegan or vegetarian diets. It’s extremely versatile and takes on the flavor of whatever ingredients you combine it with.

This tofu burger packs on the flavours from the garlic and onions, plus it has the additional nutrient boost from Chia seeds.

To make this, what you’ll need are:

Ingredients (4 Patties)
1. 1 block (250g) Extra Firm Tofu – 220Cals
2. ½ cup Onion, diced – 32Cals
3. 1 tbsp. Green Onions, roughly chopped – 2Cals
4. 1 part Chia Mixture (1 tbsp. Chia Seeds + 3 tbsps. Water) – 69Cals
5. 1 Garlic Cloves, minced – 4Cals
6. 2 tbsps. Soy Sauce – 18Cals
7. Salt and pepper to taste
8. 1 tbsp. Oil for frying – 138Cals

Steps:
1. Blend the tofu along with all the rest of the ingredients; onions, green onions, garlic, salt and pepper, chia mixture and soy sauce. Blend until you form a tofu paste. The chia mixture binds the tofu mixture together.
2. Next, gently form the tofu mixture into patties, pressing everything together to form round patties about ¾ to 1-inch thick. This will make you about 4 patties.
3. Lightly pan-fry the patties until lightly golden brown and crisp for about 5 to 6 minutes on each side.
4. Remove from heat and set aside.

Each patty has about 104Cals

This Tofu burger is very light, fluffy and easy to be eaten. You got to try it!

Now let’s put these burgers together. You can either use English muffins or mini burger buns. I’ve topped my burgers with baby spinach and tomatoes. You can choose any vegetables of your choice! So each burger patty with a mini bun has about 220Cals.

Just look at them, they are healthy, delicious and even perfect to be served as a party snack! Trust me, you’ll not be missing the meat burger after tasting these veggie burgers. They’re moist, tender and full of flavor. You’ll love them!

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