Delicious Veggie Burger Recipe

I know I know, who wants to eat a veggie burger? But hear me out because this delicious meal is also heart-friendly and won’t be dripping in fat like your usual artery-clogging meat burgers. Try it out and let me know what you think!

photo 1

you will need:

  • 1/2 onion, diced
  • 1/2 green bell pepper, diced
  • 1 can black beans, well drained
  • 2 slices bread [equivalent to 1/2 cup], crumbled (preferable whole wheat for its fiber benefits)
  • 3 cloves garlic, finely chopped
  • 1/2 teaspoon chopped fresh oregano (you can use dried, but fresh is always better!)
  • 1/2 tsp seasoned salt
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 egg
  • 1 tsp hot sauce (for that extra zing! Avoid it if you’re not a fan of spices)
  • 1 tablespoon corn (optional)
  • salt and pepper to taste

Additionally, you may also want to add a slice of tomato, onion, and lettuce to your final burger bun. A small amount of guacamole is acceptable, just keep an eye for quantity because 1/4 cup is ~90calories [it might be healthy, but your scale won’t know the difference!]

How to:

1-      Start by lightly sautéing the onions in a sauce pan (honestly I didn’t even need oil for this, but you can add a teaspoon of olive oil if it helps prevent sticking – it is also an added yum factor)

2-      Add garlic and continue stirring over low heat

3-      Add the bell peppers and stir till they soften slightly

4-      Add the black beans and once they heat, begin mashing to soften the beans

5-       Add additional spices and turn off heat

6-      In a food processor, add the black bean mix and the egg and mesh thoroughly to form a thick paste

7-      Divide the bean mixture into portions and grill for about 15-20 minutes. If you don’t have a grill you can just bake them in the oven but you have to remember to flip the patty over after 10 minutes

Servings and Calories:

Makes about 6-8 patties (same size as in the picture)

photo 2Calories/patty = ~200calories

Calories/burger will differ depending on the type of bun used. Some are 80 calories while others can get up to 150. Again, be an educated consumer and go for the more fiber, whole wheat, and less calorie options.

Enjoy your healthy meal!

T

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