Spring and summer months are filled with backyard cookouts and can easily lead to eating an unhealthy diet. So, I’m sharing with you some simple recipes for making delicious burgers with lots of healthier options. Our family is vegetarian, and people generally think we just eat bowls of salad. When you try these burgers, don’t think you are eating a burger, instead imagine you are eating a salad, just in a more delectable way.
Black Bean Burgers
3 cups cooked black beans
1 cup oats
2 large carrots
1 medium onion
1 tsp salt
1 tsp dried Italian seasoning
1 Tbsp flax seed + 1 Tbsp water
2 tsp minced garlic
In a small bowl, add 1 tbsp flax seed plus 1 tbsp of water and let sit for five minutes.
Place all ingredients in a food processor: cooked black beans, oats, raw carrots, raw onion, flax seed and seasonings. Mix until smooth; usually about 5 minutes.
Using two spoons, scoop mixture onto a large non-stick cookie sheet. Flatten and form into patties on the pan. The mixture is very sticky and does not work well to put in your hands to form the burgers.
Bake at 350 degrees for 15 minutes. Flip and continue baking for 5 minutes. Take the pan out of the oven and very gently scoop the burgers with a spatula and then flip them. If the burgers fall apart, no worries, just form back into a burger. Allow burgers to cool before eating or they will fall apart.
Assemble burgers and add lots of your favorite vegetables and cheese.
(Yields 16 servings)
Avocado & Mushroom Burgers
1 package of Portobello mushroom strips
1 medium onion, cut in strips
1/4 cup vegetable broth
1 or 2 avocado, cut in strips
1 cup lettuce
1 large tomato, sliced
4 buns, whole grain
condiments: ketchup, mustard, mayo
In a skillet, sauté mushrooms and onions over medium/high heat for 8-10 minutes until tender. Oil is not needed for the mushrooms and onions to sauté. Add a 1/4-cup of vegetable broth for flavor and to make sure they don't stick to the pan. Place burgers on buns and top with condiments, raw vegetables, sauted onions and mushrooms.
(Yields 4 servings)
1 package of The Beyond Burger (sold at Whole Foods)
Whole grain buns
Condiments: ketchup, mustard, mayo
Cook burgers on a griddle for 3 minutes on each side, according to package. Assemble burgers and add lots of your favorite vegetables.
(Yields 2 servings)
Katie Bryant is a food blogger, wife and mother of two sweet girls. She also teaches classes on nutrition and faith. Get healthy recipes on her blog: katieeats.com.