Burgers often get a bad rap, but like everything, moderation is key! You can enjoy a variety of burgers without sacrificing great flavors. Let’s explore some methods to craft a burger that’s not only delectable but also packed with nutrients.
Choose Lean Meat
Using ground beef that is 90% lean can save you on fat but will still provide a great source of protein, iron, and a variety of B vitamins. Other great options include ground turkey or chicken. If you prefer plant-based options, using beans, lentils, or chickpeas to create an amazing veggie burger is a fantastic choice. Marinating and grilling a large portobello mushroom cap makes for a meatless yet meaty-tasting burger.
Add Flavorful Ingredients
Adding ingredients such as garlic, Worcestershire sauce, or mustard to your mix can add another layer of flavor without increasing calories.
Load Up with Nutrient-Dense Toppings
Instead of using iceberg lettuce, consider fresh spinach or arugula to add additional vitamins. Avocado is a great addition as well; avocados provide healthy fats, fiber, and enhance the overall taste of your burger. Grilled pineapple slices or sautéed mushrooms can add a different level of flavor.
Opt for Healthier Buns
For the top and bottom of your burger, consider using a whole wheat bun to add more fiber. You can also wrap it in leafy greens or make your burger the center of the plate and use a fork and knife.
Pair with Healthy Sides
Typically, burgers are served with a side of fries or tater tots, but a nice green salad, fruit salad, or a side of grilled fresh vegetables can make a great addition to your burger.
By making a few simple swaps and additions, you can transform your burger into a nutritious and delicious meal that satisfies your cravings without compromising on health. Enjoy your burgers guilt-free and savor every bite!
Vegetarian Quinoa and Veggie Burger Patty Recipe
Ingredients:
(Makes 4 Patties)
- 1 cup Quinoa, White – Cooked
- 1 1/4 tbsp Olive Oil, Extra Virgin
- 1 cup Mushrooms, Medium Fresh
- 1/3 cup Onion, Yellow Jumbo Fresh
- 1/2 cup Carrot, Jumbo Whole
- 2/3 cup Zucchini, Green Fresh
- 1 1/4 tbsp Shallot, Large Peeled Fresh
- 1 7/8 tsp Garlic, Clove Jumbo White Peeled
- 1/3 tsp Ground Cumin
- 2/3 tsp Chili Powder, Mild
- 1/2 cup Panko Bread Crumbs, Rice GF
- 1.5 Large Egg, Shell White Cage-Free Pasteurized
- 1 1/4 tbsp Parmesan Cheese, Shredded
- 2 1/2 tbsp Cottage Cheese, 2%
- 1/3 tsp Sea Salt
- 2/3 tsp Black Pepper, Coarse Ground
Preparation
- Cook the quinoa and set aside.
- Mince mushrooms, garlic, and onion.
- Peel and shred carrots, then chop into smaller pieces.
- Shred zucchini.
- Grind panko into a powder using a food processor.
Method
- Heat oil in a large sauté pan or on a flattop griddle.
- Sauté mushrooms, zucchini, carrots, onion, shallot, garlic, cumin, and chili powder for 5-8 minutes to remove moisture.
- Cool vegetable mixture.
- In a large bowl, mix the cooled vegetables with egg, cheeses, ground panko, salt, and pepper until well combined.
- Form the mixture into 5-ounce patties. Store cold until ready to cook.
