7 Plant-Based Burger Recipes for Your Next Cookout

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With rising grocery costs, restaurant prices, and increased evidence of the health benefits of plant-based protein from whole foods, now is the perfect time to up your at-home veggie burger game. Burgers seem like a rite of passage once grilling season starts — no wonder they’re a staple at […]

Click here to view original web page at www.everydayhealth.com

Burgers seem like a rite of passage once grilling season starts — no wonder they’re a staple at picnics, parties, and tailgates. But as delicious as an all-beef patty can be, it’s hard to ignore research about the negative consequences eating meat can have on the environment and your health.

Raising livestock, including cows, generates the equivalent amount of greenhouse gasses as all road vehicles combined, according to Greenpeace. And research shows that eating two servings of red meat per week is associated with an increased risk for cardiovascular disease, as well as death from all causes. Cancer incidence is also higher in meat-eaters, according to a study published in February 2022 in BMC Medicine.

You don’t have to give up your beloved burgers entirely, though. Just reducing meat consumption by 20 percent can halve deforestation, according to a study published in May 2022 in Nature. The American Heart Association points out that eating a more plant-forward diet has been linked to a decreased risk for chronic diseases including obesity, heart disease, stroke, type 2 diabetes, and several types of cancer.

Whether you’re looking to cut back on meat or have already embraced a plant-based lifestyle, veggie burgers make a great meal. You can even find them at popular chains, including Burger King and Carl’s Jr.

While plant-based burgers have become more accessible, pre-made patties aren’t necessarily much healthier. Take the Impossible Burger: One 4-ounce burger contains 240 calories and 8 grams (g) of unhealthy saturated fat. By comparison, 4 ounces of 80 percent lean ground beef is 287 calories and 8.6 g of saturated fat, per data from the U.S. Department of Agriculture (USDA).

Store-bought veggie burgers are also surprisingly expensive — sometimes more than meat, according to a 2021 CNBC article. But making your own plant-based burgers at home is surprisingly easy and affordable. Controlling the ingredients allows you to control the calories, saturated fat, and fiber, as well as customize the burgers for any special dietary needs or preferences, such as a gluten allergy or vegan diet.

DIY burgers are also a great way to meal prep and save money since they freeze well. Then you can pull one out for any occasion that involves a grill. As a healthy bonus, veggies don’t tend to create carcinogenic chemicals when flame-broiled, the way meats do, according to Cedars-Sinai.

Start with these seven recipes for the tastiest burgers you can make — no beef required.

The best thing about this mushroom burger is how little prep work it requires. Simply cook the caps as is and serve with your favorite toppings — the hardest part is thinking up a caption for you social media #MeatlessMonday post. Portobellos have a meaty texture and umami flavor, but are lower in calories than beef, and contain vitamins, fiber, antioxidants, and protein, according to USDA data. That caloric savings gives you room to add pesto and feta, if you desire. For a vegan option, skip the cheese.

Serves 2

Ingredients

• 2 large portobello mushrooms
• 1 tsp extra-virgin olive oil
• ⅛ tsp freshly ground black pepper
• 2 whole-wheat buns
• 3 tbsp jarred pesto
• 2 cups baby spinach
• 2 thick slices tomato
• 2 ¼-inch-thick slices feta cheese, cut from a block

Directions

1. Remove stems from mushrooms and set aside for another use. Gently wipe the caps with a damp paper towel. Drizzle mushroom caps with oil on both sides and gently brush to evenly coat. Sprinkle all over with pepper.
2. Heat a grill or grill pan over medium. Place mushrooms on the grill with their gill side up and cook for 6 minutes. Flip the mushrooms and cook until tender, about 5 to 7 minutes more.
3. Serve mushrooms on buns and top each with 1 ½ tbsp pesto, 1 cup spinach, and 1 slice each tomato and feta.

Nutrition per serving: 361 calories, 20g total fat (6.7g saturated fat), 9g protein, 31g carbohydrates, 3.1g fiber, 7g sugar (0g added sugar), 731mg sodium

Legumes like black beans are an excellent source of plant-based protein and, unlike beef, also provide a generous 15 g (per cup) of fiber, a nutrient so many Americans are lacking, according to Harvard Health Publishing. Black beans are also lower in calories, fat, saturated fat, and sodium than even lean ground beef. Black beans also have the highest antioxidant content of all beans, according to past research.

Serves 6

Ingredients

• 2 cans low-sodium black beans, rinsed and drained well
• 2 tbsp extra-virgin olive oil, divided
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• ½ cup whole-wheat breadcrumbs
• ½ cup frozen corn, defrosted
• 2 tsp ground cumin
• 1 tsp chili powder
• ½ tsp paprika
• 1 tbsp Worcestershire sauce
• ½ tsp kosher salt
• ¼ tsp freshly ground black pepper
• 2 large eggs

Directions

1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or aluminum foil and set aside.
2. Spread black beans on the prepared baking sheet and bake for 15 minutes to dry. Reserve baking sheet.
3. Place a frying pan over medium-low heat. Add 1 tbsp of olive oil, onions, and garlic, and cook, stirring frequently, until onions are translucent and softened, about 6 to 7 minutes.
4. Place black beans, onion mixture, and remaining ingredients in a large mixing bowl and crush together with the back of a fork. Form into 6 equal patties.
5. Place patties on reserved baking sheet and drizzle with remaining oil, turning gently to make sure they are evenly coated.
6. Bake for 20 minutes, turning halfway through. Serve with a side salad for a complete meal.

Nutrition per serving: 249 calories, 7g total fat (1.3g saturated fat), 12g protein, 35g carbohydrates, 11.5g fiber, 2.3g sugar (0.7g added sugar), 318mg sodium

Vegans and omnivores alike are sure to love the natural sweetness of these brightly colored burgers! With oats, seeds, and quinoa mixed in and topped with spinach, bell peppers, and avocado, these delicious burgers are simply packed with superfoods. And, according to the Cleveland Clinic, beets contain fiber, nitrates, vitamins, and minerals, all of which may help maintain a healthy weight, lower cholesterol levels, and improve blood pressure among other benefits.

Serves 4

Ingredients

• 2 tbsp extra-virgin olive oil, divided
• 1 shallot, diced
• 2 cloves garlic, minced
• 2 medium beets, shredded or grated
• ¾ cup old-fashioned oats
• 3 tbsp ground flaxseeds
• ¼ cup panko breadcrumbs
• 1 cup cooked quinoa
• 2 tbsp balsamic vinegar
• ½ tsp kosher salt
• ¼ tsp freshly ground black pepper
• 4 vegan hamburger buns, preferably whole-grain
• 1 cup baby spinach
• 1 bell pepper, sliced
• 1 ripe avocado, sliced

Directions

1. Place a large nonstick skillet over medium heat. Add 1 tbsp olive oil, shallot, garlic, and beets. Cook, stirring occasionally, until vegetables are softened, about 8 to 10 minutes. Reserve the skillet after cooking.
2. Place oats, flaxseeds, and breadcrumbs in a food processor and process until a smooth flour is formed.
3. Place oat mixture, vegetable mixture, quinoa, vinegar, salt, and pepper in a mixing bowl and mix until well combined. Form into 4 equal patties.
4. Place the reserved skillet over medium heat and add remaining 1 tbsp oil. Gently place patties in the skillet and cook until golden brown, about 5 to 7 minutes per side.
5. Serve on buns with spinach, bell pepper, and avocado.

Nutrition per serving: 494 calories, 19g total fat (2.4g saturated fat), 9g protein, 67g carbohydrates, 10.5g fiber, 9.3g sugar (0.2g added sugar), 404mg sodium

Chickpeas and turmeric pair perfectly in these nutritious burgers that come together in just a few minutes flat. As an added bonus, the black pepper in this recipe not only adds flavor, but also increases your body’s ability to absorb and use curcumin (the powerful antioxidant in turmeric), according to past research. Not a fan of spice? Not a problem! Simply omit the cayenne pepper for a more mild burger with all of the same health benefits.

Serves 4

Ingredients

• 2 tbsp extra-virgin olive oil, divided
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1 can chickpeas, rinsed and drained
• 2 tbsp cornstarch or potato starch
• ½ tsp kosher salt
• ¼ tsp freshly ground black pepper
• 1 tsp ground turmeric
• ¼ tsp cayenne pepper
• ½ tsp paprika
• 4 whole-wheat hamburger buns
• ½ cup hummus
• ¼ cup pesto (optional)
• 1 cup lettuce
• 1 tomato, sliced

Directions

1. Place a nonstick skillet over medium-low heat and add 1 tbsp of olive oil. Add onion and garlic and cook, stirring frequently, until onions are translucent and soft, about 10 minutes. Remove from heat and allow to cool slightly. Reserve the nonstick skillet.
2. In a mixing bowl, combine chickpeas, cornstarch, salt, pepper, turmeric, cayenne, and paprika. Add onion mixture and mash all ingredients together with a potato masher or the back of a fork. Once mixture is evenly combined, form it into 4 equal patties.
3. Place reserved skillet over medium heat and add remaining tbsp of oil. Gently place patties in skillet and cook until golden brown, about 4 to 5 minutes. Flip patties and cook until golden on the other side, about 4 to 5 minutes more.
4. Serve each burger on a bun with hummus, pesto (if using), lettuce, and tomato.

Nutrition per serving: 369 calories, 13g total fat (2g saturated fat), 8g protein, 50g carbohydrates, 5.3g fiber, 7.3g sugar (0g added sugar), 585mg sodium

Lentils, lens-shaped seeds that come in several colors, are incredibly healthy. Like beans, they are a source of plant-based protein and fiber (18 g and 16 g per cup, respectively), as well as iron and folate. Research has found that regularly eating lentils lowers the risk of diseases including diabetes, obesity, cardiovascular diseases, and some cancers, most likely due to their high levels of health-promoting compounds called polyphenols. In fact, a study published in February 2022 in the journal PLoS Medicine found that eating lentils and other legumes and reducing red meat had the biggest impact on life expectancy of any dietary change examined. If you’ve never cooked lentils at home before, this is the perfect starter recipe.

Serves 4

Ingredients

• ¾ cup red lentils
• 1 cup low-sodium vegetable broth
• 3 tbsp extra-virgin olive oil, divided
• 1 medium yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp paprika
• ½ tsp onion powder
• ½ tsp kosher salt
• 1 pinch ground pepper
• Crushed red pepper flakes, to taste (optional)
• 1 tbsp tomato paste
• ¼ cup chickpea flour or potato starch

Directions

1. Thoroughly rinse lentils in a fine mesh sieve. Place broth and lentils in a medium saucepan over medium-high heat. Bring to a boil, reduce heat, and simmer until all the liquid has been absorbed and lentils are soft, about 15 minutes.
2. Place a skillet over medium-low heat and add 1 tbsp of oil, onion, and garlic. Cook, stirring frequently, until onions are translucent and soft, about 10 minutes. Reserve the skillet after cooking.
3. In a mixing bowl, combine cooked lentils, onion mixture, and remaining ingredients. Stir gently to combine and then form into 4 equal patties.
4. Place reserved skillet over medium heat and add remaining 2 tbsp of olive oil. Gently add lentil patties to the skillet and cook until browned, about 4 to 5 minutes. Flip patties and cook until browned on the other side, about 4 to 5 minutes more. Serve with a side salad for a complete meal.

Nutrition per serving: 277 calories, 11g total fat (1.6g saturated fat), 11g protein, 34g carbohydrates, 6.6g fiber, 3g sugar (0.3g added sugar), 182mg sodium

Not only is making veggie burgers at home good for your health, but it also allows you an opportunity to use up the vegetables you have on hand. This recipe can serve as inspiration, but feel free to substitute any veggies in the same proportions for equally delicious results! The same goes for the beans and seasoning. Use whatever you have available or what’s in season for a delicious burger that is all your own!

Serves 4

Ingredients

• 2 tbsp extra-virgin olive oil, divided
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup cooked brown rice
• 1 can no-salt-added cannellini beans, drained and rinsed
• ½ cup fine cornmeal
• 1 tsp ground cumin
• 1 tsp curry powder
• ½ tsp chili powder
• 2 tbsp fresh parsley
• ½ tsp kosher salt
• 1 pinch ground black pepper
• 2 cups frozen carrot and pea mixture, defrosted

Directions

1. Place a large nonstick skillet over medium heat. Add 1 tbsp of olive oil and onion and garlic. Cook, stirring frequently, until onion is translucent and soft, about 5 to 7 minutes. Reserve the skillet after cooking.
2. Place rice, beans, cornmeal, chia seeds (if using), cumin, curry powder, chili powder, parsley, salt and pepper in a food processor and process until mixture is smooth, being careful not to overmix. Stir in peas and carrots by hand and then form into 4 equal patties.
3. Place the reserved skillet over medium heat and add remaining 1 tbsp of oil. Gently add patties to the skillet and cook until golden brown, about 4 to 5 minutes per side.

Nutrition per serving: 307 calories, 9g total fat (1.1g saturated fat), 10g protein, 48g carbohydrates, 10.4g fiber, 1.7g sugar (0g added sugar), 315mg sodium

Tofu is one of the most versatile plant-based protein options available because it takes on the flavor of whatever you add to it. Choosing the type of tofu you use can also impact the recipe. The texture of silken tofu, for instance, blends perfectly into a smoothie while extra-firm tofu gives more form to these burgers. Plus, this recipe offers a whopping 17 g per serving of protein, a nutrient that many vegetarians and vegans watch closely. Soy-based foods, such as tofu, are packed with valuable nutrients such as B-vitamins, iron, and zinc, according to the Cleveland Clinic. Eating more soy-based foods has even been linked to better gut health and a decreased risk of heart disease.

Serves 4

Ingredients

• 1 medium shallot, finely diced
• 2 cloves garlic, minced
• 1 14-oz package extra-firm tofu
• 2 tbsp tomato paste
• 1 tbsp Sriracha (optional, but highly recommended)
• ¼ cup crumbled feta cheese (optional)
• 2 tbsp fresh basil leaves, finely chopped
• ¼ cup fresh cilantro, finely chopped
• ¼ cup potato starch or all-purpose flour
• ½ tsp kosher salt
• 2 tbsp extra-virgin olive oil
• 4 sandwich buns, preferably whole-wheat

Directions

1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper and set aside.
2. Wrap tofu in a clean towel or paper towels and place it in a tofu press or under a weighted pan to press out excess moisture. Press for 20 minutes.
3. Place remaining ingredients (except for oil and buns) in a mixing bowl. When tofu is done, add it to the bowl and use your hands to break up the tofu and thoroughly mix all the ingredients together. Form into 4 equal patties.
4. Place an oven-safe skillet over medium heat and add oil. Add tofu patties and cook until golden brown on both sides, about 4 to 5 minutes per side. Transfer skillet to the oven and bake for 20 minutes. Serve patties on buns and top with your choice of vegetables.

Nutrition per serving: 363 calories, 14g total fat (1.6g saturated fat), 17g protein, 44g carbohydrates, 6g fiber, 5.1g sugar (3g added sugar), 481mg sodium