Posts Tagged ‘Veggie Burger’

Portabella Cheeseburger Protein Style

Jessica from LifeAsMOM showcases how you can find healthy dining ideas while eating out and even bring some of the inspiration to your own kitchen table.

Serves 2

Ingredients:

1/4 cup balsamic vinegar
1/4 cup olive oil
1 clove garlic, pressed
salt and pepper to taste
2 portabella caps, cleaned and trimmed
1/2 pound ground beef
Favorite seasoning salt
1 teaspoon olive oil
1 small red onion, sliced into rings
2 slices cheddar cheese
Sliced tomato, lettuce leaves, other condiments

Directions:

1. In a one quart Ziploc bag, combine the balsamic vinegar, olive oil, garlic, salt, and pepper. Add the mushrooms and marinate for 15 to 30 minutes.
2. Meanwhile, divide the beef into two portions and form each into a patty. Season to taste with seasoning salt. Set aside and preheat the grill.
3. In a medium skillet, heat the olive oil until simmering. Add the onion and cook, stirring for 5 minutes. Season to taste with salt and pepper.
4. Grill the burger patties and mushrooms over hot grill until the meat is cooked through and reaches an internal temperature of 160º and mushrooms are tender, about 10 minutes. During the last minute or two of cooking, lay the cheese slices atop the burgers to allow them time to melt. If you’re going meatless, you can melt the cheese over the mushrooms.
5. On each plate, layer one mushroom, burger, cheese, and sautéed onions. Serve with tomato, lettuce, and other condiments.

Homemade Veggie Burgers

HOMEMADE VEGGIE BURGERS

VEGETARIAN SOY BURGERS

Makes 6 servings:

1 burger each

Burgers . . . not-so-green. Veggie burgers . . . green. Homemade Veggie Burgers . . . very green. You can actually see the veggies so you know the burgers are 100 percent real. They’re real good for you and real good tasting, too. So good, in fact, you won’t need to glam them up with gobs of condiments; they’re actually tasty enough as is.

Ingredients

3 tablespoons peanut oil, or to taste
1 cup finely chopped broccoli florets and tender stems
1 cup finely chopped portobello or cremini mushrooms*
1 large shallot, minced
1 large clove garlic, minced
2 large organic eggs**
2 tablespoons unsalted natural almond, cashew, or peanut butter
1 tablespoon turbinado or Demerara sugar
2 teaspoons naturally brewed soy sauce
1 teaspoon sea salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
1 (14-ounce) package firm tofu, well drained and patted dry
1 cup whole-wheat breadcrumbs
1 medium carrot, unpeeled, scrubbed, and finely grated

Directions

  • Heat 1 tablespoon of the oil in a large stick-resistant skillet over medium heat. Add the broccoli and stir to coat with the oil. Cover and cook until just tender, about 3 minutes. Stir in the mushrooms, shallot, and garlic. Cover with the lid, and cook for 1 minute, then turn off the heat. Let “lid cook” (cook covered while the burner is off) until all vegetables are tender, about 3 minutes.
  • Meanwhile, lightly beat the eggs with a fork in a large mixing bowl. Stir in the almond butter, sugar, soy sauce, salt, and pepper until combined. Stir in the tofu, breadcrumbs, and carrot until combined. Stir in the broccoli mixture, then thoroughly combine with your hands. Firmly form the mixture into 6 patties, about 1/2-cup mixture each.
  • Heat 1 tablespoon of the oil in the skillet over medium-high heat. Sauté 3 of the patties until well-browned and cooked through, about 3 minutes per side. Repeat with the remaining oil and patties. Taste and adjust seasoning.
  • Serve on whole grain (egg- and dairy-free, if desired) rolls or buns with lettuce, tomato, onion, and condiments of choice.

Per serving:

250 calories, 15g total fat, 2.5g saturated fat, 0g trans fat, 70mg cholesterol, 540mg sodium, 19g total carbohydrate, 4g dietary fiber, 12g protein, 15IU/78IU* vitamin D

*You can increase the vitamin D level of this dish by purchasing mushrooms which have been exposed to ultraviolet light. All other nutritional values remain unchanged.

**This recipe can be made without eggs. If making without eggs, form this more delicate mixture into 12 mini-burgers.

Little Green Cooking Tip

Vegetarian foods are not just for vegetarians anymore, especially vegetarian burgers. Instead of buying a packaged variety of veggie burgers, try them homemade—at least from time to time.

Go Local

Fresh is best. Instead of buying a jar of nut butter that’s made halfway across the country, head to a local market or health food store where you may find them freshly grinding peanut, almond, or other nut butters. Some markets even have do-it-yourself stations set up so you can grind just the amount you need, even if just 2 tablespoons.