Veggie Burgers for the Grill
Do you like the idea of a grilled burger, but are trying to cut back on your red meat consumption? This veggie burger is a healthy alternative to a traditional burger made from beef or turkey. These burgers are easy to make and contain yams, portobello mushrooms, black beans and kale. You can make them up in advance and freeze them for the future. This ensures you always have something that is quick, easy and healthy for dinner without making another trip to the store.
Veggie Burgers that are low in calories, high in fiber, and taste good
Compared to a regular hamburger, these are low in calories and high in fiber. Each burger (without the bun) provides approximately 110 calories, 5 grams of dietary fiber and 6 grams of protein. By topping them up with a generous slice of tomato and some lettuce you can easily boost your veggie intake while adding another layer of flavor and color to the dish.
Serve with a side of Japanese-style cabbage slaw, and you have an easy and nutritious meal put together in no time at all. To boost the protein, throw some almonds into the slaw which add 6 grams of protein per ounce (20-25 almonds).
Technique Tip: If you have never worked with parchment before, I recommend you try the pre-cut sheets, rather than the parchment that comes on a roll. The pre-cut sheets are easier to use and are always ready to go. If you’d like to buy the pre-cut sheets from my shop, click here.
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Learn how to build a well stocked pantry from Culinary Dietitian, Barbara Spalding. When you have these ingredients on hand you can always make a meal even when you haven’t been to the store.
|Prep Time||20 minutes|
|Cook Time||45 minutes|
|Passive Time||45 minutes|
- Preheat oven to 400 degrees F. Grind oatmeal in a food processor and set aside.
- Bake the yam at 400 degrees F for 45-60 minutes until soft. Allow to cool, peel and set aside.
- Heat a skillet on top of the stove and dry saute (no oil) the red onion for 5-7 minutes until soft. Add the garlic and continue to cook for 2-3 minutes.
- In a large bowl combine the kale and mushrooms.
- Add the cooked yam, black beans, and onion/garlic mix. Add in the ground oatmeal and seasonings.
- Shape burger patties (4 oz. each) using a round mold or your hands. They should not be too thick.
- Preheat oven to 375 degrees F.
- Place burger patties on a parchment lined baking sheet ...
- and bake at 375 degrees F for approximately 20-25 minutes until slightly browned. Gently flip and bake on the second side for another 10-12 minutes.
- To serve: lightly grill for 3-5 minutes per side until heated through. Serve on toasted whole wheat bun with avocado, tomato, lettuce, red onion and mustard, as desired.
Nutrition Information (per serving, without a bun): 110 calories; 0 grams fat; 0 grams saturated fat; 0 mg cholesterol; 210 mg sodium; 20 grams carbohydrates; 5 grams dietary fiber; 6 grams protein (values are approximate).