Easy Veggie Burger Recipe (Vegan & Healthy) from www.blondelish.com
Introduction
Burgers are a popular fast food, but they are often loaded with unhealthy ingredients such as high-fat beef, processed cheese, and refined carbohydrates. However, with some simple substitutions and additions, you can create a tasty and healthy burger that satisfies your cravings and nourishes your body. In this article, we will share a recipe for a healthy burger that is high in protein, fiber, vitamins, and minerals, and low in calories, fat, and sodium.
Ingredients
For the burger patties, you will need: - 1 pound of ground turkey or chicken - 1 cup of cooked quinoa or brown rice - 1 egg or 2 egg whites - 1/2 cup of chopped onion - 1/2 cup of chopped mushrooms - 1/2 cup of chopped spinach or kale - 1/4 cup of chopped parsley or cilantro - 1 tablespoon of Dijon mustard - 1 tablespoon of Worcestershire sauce - 1 teaspoon of garlic powder - 1 teaspoon of onion powder - 1/2 teaspoon of black pepper For the toppings and condiments, you can use: - Whole-grain buns or lettuce leaves - Sliced avocado or guacamole - Sliced tomato or roasted red pepper - Sliced onion or caramelized onion - Sliced cucumber or pickles - Hummus or tahini - Mustard or ketchup - Hot sauce or salsa
Instructions
1. Preheat the oven to 375°F or heat a grill or grill pan to medium-high heat. 2. In a large bowl, combine the ground meat, cooked quinoa or rice, egg or egg whites, chopped onion, mushrooms, spinach or kale, parsley or cilantro, Dijon mustard, Worcestershire sauce, garlic powder, onion powder, and black pepper. Mix well with your hands or a spoon. 3. Divide the mixture into 4-6 portions and shape each portion into a patty that is about 1/2 inch thick. 4. If using the oven, place the patties on a baking sheet lined with parchment paper and bake for 15-20 minutes or until cooked through. If using the grill or grill pan, brush the patties with some oil and cook for 5-7 minutes per side or until grill marks appear and the internal temperature reaches 165°F. 5. Toast the buns or wash and dry the lettuce leaves. 6. Assemble the burgers by placing a patty on a bun or lettuce leaf, adding the toppings and condiments of your choice, and covering with another bun or lettuce leaf.
Nutrition
One burger patty (without the bun or toppings) provides approximately: - 200-250 calories - 25-30 grams of protein - 15-20 grams of carbohydrates - 5-10 grams of fat - 3-5 grams of fiber - 10-20% of the Daily Value for vitamin A, vitamin C, vitamin K, iron, and calcium - 500-600 milligrams of sodium By using lean meat, whole grains, vegetables, and herbs, this burger recipe offers a balanced and nutritious meal that can support your health and fitness goals. You can adjust the ingredients and seasonings to your taste and experiment with different toppings and condiments to make your burgers more interesting and flavorful. Serve with a side salad, sweet potato fries, or fruit for a complete and satisfying meal. Enjoy!
