Vegetarian burgers are a healthy and affordable menu choice for those following a high protein diet for weight loss. Making the burgers at home is as simple as smashing canned beans and adding some of your favorite traditional seasonings and condiments. Try these healthy veggie burgers in place of traditional meat burgers and enjoy a healthy meal this summer.
- 2 cloves garlic, peeled
- 2 (16-ounce) cans pinto beans, rinsed and drained
- 2 tablespoons light mayonnaise
- 1 tablespoon chili sauce
- 2 teaspoons fresh lime juice
- 2 tablespoons dry bread crumbs
- 2 medium green onions, thinly sliced
- salt and pepper to taste
- 2 tablespoons flour
- 2 tablespoons canola oil
- 4 whole grain hamburger buns, toasted
- lettuce, tomato slices, onion, pickles, cheese slices (optional)
To prepare burgers place the beans, garlic, mayonnaise, chili sauce, and lime juice in the bowl of a food process. Pulse to process until well blended, but still lumpy. Stir in the bread crumbs, green onions, salt and pepper. Divide into four equal portions and shape into patties, place on a plastic lined plate. Cover with plastic wrap and refrigerate until firm, at least one hour or over night.
Just before cooking dredge the veggie patties in flour, shaking off the excess. In a large non-stick skillet, heat the oil over moderate heat. Pan fry the patties for 3 minutes per side or until browned and crisp on the outside and heated through.
Place the cooked veggie burgers on the toasted hamburger buns and serve with the lettuce, tomato slices, onions, pickles, and cheese.
Each veggie burger provides about 16 grams of protein per serving. Beans are an outstanding source of low-fat high-fiber protein as well as many minerals and nutrients. A one-cup serving of pinto beans provides 74 percent daily value of folate, 48 percent daily value manganese, 27 percent daily value of potassium. Vegetarians, and meat eaters alike, who build a diet around plant foods such as whole grains, legumes, fruits and vegetables benefit from Mother Nature’s disease fighting antioxidants and phytochemicals that promote wellness and longevity. Plant foods are found to be, in many cases, lower in cost than animal and dairy protein.
Beans are an excellent protein choice in a high protein diet because they are a low-glycemic index carbohydrate which means they will not significantly affect blood insulin levels. Low-GI carbohydrates are believed to reduce insulin levels, lower cholesterol levels, help control appetite, decrease the risk of heart disease and diabetes and improve overall health. Vegetarians who are following a high protein diet after weight loss surgery can enjoy these veggie burgers as part of their healthy diet.