Grillable Veggie Burger Minimalist Baker Recipes from minimalistbaker.com
Introduction
If you are looking for a healthy and delicious burger recipe, then you have come to the right place. This vegetable burger recipe is perfect for those who are health-conscious and want to enjoy a tasty meal without compromising on their diet. This burger is not only packed with nutrients but also very easy to make. So, let's get started.
Ingredients
For this recipe, you will need the following ingredients:
1 can of black beans, drained and rinsed
1 small carrot, grated
½ small onion, chopped
1 garlic clove, minced
1 teaspoon smoked paprika
1 teaspoon cumin powder
1 teaspoon salt
1 cup cooked quinoa
1 cup breadcrumbs
1 egg, beaten
4 burger buns
Lettuce, tomato, onion, and avocado (optional)
Instructions
1. Preheat your oven to 400°F. 2. In a large bowl, mash the black beans with a fork until they are mostly mashed, leaving some chunks for texture. 3. Add the grated carrot, chopped onion, minced garlic, smoked paprika, cumin powder, and salt to the bowl. Mix well. 4. Add the cooked quinoa, breadcrumbs, and beaten egg to the bowl. Mix until everything is well combined. 5. Divide the mixture into four equal portions and form them into patties. 6. Place the patties on a baking sheet lined with parchment paper. 7. Bake the patties in the preheated oven for 25 to 30 minutes, or until they are crispy and golden brown. 8. While the patties are baking, prepare your burger buns and toppings. 9. Once the patties are done, assemble your burgers by placing a patty on a bun and adding your desired toppings. 10. Serve and enjoy!
Nutrition
This vegetable burger recipe is not only delicious but also packed with nutrients. Here is the approximate nutritional information per serving:
Calories: 400
Protein: 14 grams
Fat: 10 grams
Carbohydrates: 64 grams
Fiber: 13 grams
Sugar: 5 grams
Sodium: 850 mg
Benefits of the Ingredients
This vegetable burger recipe is packed with nutrient-dense ingredients that offer numerous health benefits. Here are some of the benefits of the ingredients used in this recipe:
Black Beans
Black beans are an excellent source of plant-based protein, fiber, and various vitamins and minerals. They can help lower cholesterol levels, improve gut health, and reduce the risk of heart disease and diabetes.
Carrots
Carrots are rich in beta-carotene, which is converted into vitamin A in the body. They also contain antioxidants, fiber, and various other vitamins and minerals. Eating carrots can help improve eye health, boost the immune system, and reduce the risk of chronic diseases.
Quinoa
Quinoa is a gluten-free grain that is high in protein, fiber, and various vitamins and minerals. It is also a complete protein, meaning it contains all nine essential amino acids. Eating quinoa can help improve digestion, regulate blood sugar levels, and reduce the risk of heart disease.
Breadcrumbs
Breadcrumbs are a great way to add texture to the burger patties. They are also a good source of carbohydrates, fiber, and various vitamins and minerals.
Egg
Eggs are a great source of protein, healthy fats, and various vitamins and minerals. They can help promote muscle growth, improve brain function, and reduce the risk of heart disease.
Burger Buns
Burger buns are a good source of carbohydrates and fiber. They can help provide energy and keep you feeling full for longer.
Lettuce, Tomato, Onion, and Avocado
These toppings are not only delicious but also packed with nutrients. Lettuce is a good source of fiber, vitamins, and minerals. Tomatoes are rich in antioxidants and vitamins. Onions contain compounds that can help reduce inflammation and improve heart health. Avocado is high in healthy fats and various vitamins and minerals.
Conclusion
This vegetable burger recipe is a healthy and delicious alternative to traditional burgers. It is packed with nutrients and easy to make. You can customize it with your favorite toppings and enjoy it guilt-free. So, give it a try and let us know what you think!
