Veggie burgers can be a healthy replacement for your typical beef, chicken or turkey burgers. They can include a variety of ingredients and can either be vegan with no animal products, or vegetarian with either eggs or dairy products like cheese. As their name implies, the key ingredient that all healthy veggie burgers share is vegetables.
Beans
Beans are a nutritious foundation for your veggie burger. Although any kind of bean can be used, black beans are a popular choice for many recipes. Black beans are a nutritional powerhouse with 140 calories, 6 g of dietary fiber and 7 g of protein per 1/2 cup serving. The high fiber content of the beans will help keep you full for a longer period of time, stabilize blood sugar levels and help lower your cholesterol. Other beans you can experiment with include garbanzo, kidney and pinto.
Grains
Many veggie burgers include a whole grain like oats, brown rice or quinoa. All of these options are high in heart-healthy fiber. Like beans, whole grains can improve cholesterol, keep you full and stabilize your blood sugar. Quinoa, a food native to the Andes, is a particularly unique grain to include in your veggie burgers. It is the only plant-based grain that is a complete protein and is a good choice if you are allergic to gluten. One 1/2 cup serving contains 127 calories, 2 g of fiber and 4.5 g of protein. "The Kind Diet," a plant-based diet book by Alicia Silverstone, claims that whole grains such as quinoa have B vitamins that calm your nerves, improve your complexion and regulate your hormones.
Vegetables
You can include a wide variety of vegetables in your veggie burgers. Carrots, celery, garlic and onions are popular ingredients. You can also include finely chopped leafy greens in your burger patties, like kale. Kale is a leafy green cruciferous vegetable that contains 36 calories per 1 cup serving. It is high in vitamins A, C and K, fiber, omega-3 fatty acids and calcium. It is an anti-inflammatory food that helps detoxify your body.
Extras
You can also include nuts or soy products like tofu in your plant-based burgers. To keep your veggie burger healthy, you can put it on a whole wheat burger bun. You can top the veggie patty with avocado, red onion, tomato, and lettuce or sprouts. Mustard is a very low-calorie condiment option, with 1 teaspoon containing 0 calories.
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