RECIPES

Healthy Burger Recipes To Satisfy Your Cravings

The all-time favorite “meal in a bun” in the form of a burger takes a healthier twist with the following recipes. All recipes are around 200 calories or less, which is good news for those who are conscious of their waste lines. Two of the recipes here are good for vegans or vegetarians. For those looking for a meatier crunch will find the tuna burgers a fitting alternative to the usual beef patty burgers.

 

Recipe 1: Vegan Black Bean Burgers

Servings: 4

Preparation Time: 15 min

Cooking Time: 20 min

(Nutritional Info: 264 kcal, 1.4 grams fat, 51.7 grams carbohydrates, 11.6 grams protein, 1264 mg sodium, 0 mg cholesterol)

Ingredients:

–    One 15-ounce can of black beans, drained and rinsed

–    Optional: ¼ cup minced green bell pepper

–    Optional: 3 baby carrots, grated

–    2 slices whole-wheat bread, torn into small crumbs

–    ¾ cup unbleached flour, or as needed

–    1 teaspoon seafood seasoning

–    1 tablespoon cornstarch

–    1 teaspoon ground cumin

–    1 teaspoon chili powder

–    3 tablespoons Chile-garlic sauce, or to taste

–    1/3 cup chopped sweet onion

–    1 tablespoon minced garlic

–    ¼ teaspoon ground black pepper

–    ¼ teaspoon salt

–    1 tablespoon warm water

Instructions:

  1. Preheat oven to 175 degrees Celsius (350 degrees Fahrenheit). Start greasing a baking sheet.
  2. In a bowl, mash black beans. Then add green bell pepper, carrots, garlic, and onion. Mix everything well.
  3. In a smaller bowl, whisk together water, cornstarch, Chile-garlic sauce, cumin, chili powder, black pepper, seafood seasoning, and salt. Stir this mixture into the black bean mixture.
  4. Mix the whole wheat bread crumbs into the black bean mixture. Stir in flour, one-fourth cup at a time, into the bean mixture until it forms a sticky batter.
  5. Spoon burger patty-sized mounds of batter (3/4-inch thick) onto the baking sheet. Shape them into burger patties.
  6. Bake the patties in the preheated oven until they’re cooked in the center while crispy on the outside. Bake for 10 minutes on each side.

Healthy Burger Recipes

Recipe 2: Tofu Vegetable Burgers

Servings: 4

Preparation Time: 10 min

Cooking Time: 10 min

(Nutritional Info: 168 kcal, 11.7 grams fat, 18.3 grams carbohydrates, 10.6 grams protein, 286 mg sodium, 46 mg cholesterol)

Ingredients:

–    One 10-ounce package of silken tofu

–    ½ cup dry bread crumbs

–    1 egg, lightly beaten

–    1 zucchini, shredded

–    1 celery, finely chopped

–    1 carrot, shredded

–    1 small yellow onion, diced

–    1/3 cup fresh basil leaves

–    2 tablespoons red Thai curry paste

–    1 tablespoon olive oil

Instructions:

  1. Remove excess moisture from the zucchini and carrots by pressing them in between paper towels.
  2. In a medium-size bowl, mix bread crumbs, egg, zucchini, carrots, tofu, celery, onion, and curry paste.
  3. Chop two-thirds of the basil leaves and add it to the tofu mixture. Mix everything well.
  4. Form the tofu mixture into four patties, each about ½-inch thick.
  5. Heat olive oil in a skillet over medium-high heat. Cook the patties until golden brown, or for five minutes on each side.
  6. Serve the patties with the remaining basil leaves.

 

Recipe 3: Flavorful Tuna Burgers

Servings: 4

Preparation Time: 15 min

Cooking Time: 10 min

(Nutritional Info: 263 kcal, 10.8 grams fat, 13.6 grams carbohydrates, 26.9 grams protein, 207 mg sodium, 118 mg cholesterol)

Ingredients:

–    Two 6-ounce cans of tuna, drained

–    ½ cup bread crumbs

–    2 eggs

–    1 ½ tablespoons horseradish

–    ½ cup chopped celery

–    ½ cup chopped onion

–    1 clove garlic, minced

–    1 tablespoon lemon juice

–    2 tablespoons vegetable oil, or as needed

–    ¼ teaspoon ground black pepper

Instructions:

  1. In a bowl, add eggs, lemon juice, tuna, bread crumbs, horseradish, celery, onion, garlic, and black pepper. Combine everything together until the mixture holds together.
  2. Divide the mixture in fourths. Form each portion into a patty.
  3. Heat vegetable oil in a skillet over medium-high heat.
  4. Cook the patties in the hot oil until golden brown, or about 5 minutes on each side.

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