1
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Portobello Mushroom Burgers
In the mood for a mushroom burger? This one is easy to prep — just cook the mushroom caps and serve with your favorite toppings. Portobellos have a meaty texture and umami flavor, but are lower in calories than beefand contain vitamins, fiber, antioxidants, and protein, according to the U.S. Department of Agriculture (USDA).
contains Tree Nuts, Wheat, Dairy
4.5 out of 4 reviews
SERVES
2
CALORIES PER SERVING
361
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
11 min
TOTAL TIME
16 min
Ingredients
2 large portobello mushrooms
1 tsp extra-virgin olive oil
⅛ tsp freshly ground black pepper
2 whole-wheat buns
3 tbsp jarred pesto
2 cups baby spinach
2 thick slices tomato
2 ¼"-thick slices feta cheese, cut from a block
Directions
1 Remove stems from mushrooms and set aside for another use. Gently wipe caps with a damp paper towel. Drizzle caps with oil on both sides and gently brush to evenly coat. Sprinkle all over with pepper.
2 Heat a grill or grill pan over medium. Place mushrooms on grill with their gill side up and cook for 6 minutes. Flip mushrooms and cook until tender, about 5–7 minutes more.
3 Serve mushrooms on buns and top each with 1½ tbsp pesto, 1 cup spinach, and 1 slice each tomato and feta.
Nutrition Facts
Amount per serving
calories
361
total fat
20g
saturated fat
6.7g
protein
9g
carbohydrates
31g
fiber
3.1g
sugar
7g
added sugar
0g
sodium
731mg
TAGS:
Tree Nuts, Wheat, Dairy, Anti-Inflammatory, Dinner, Mediterranean, Vegetarian, Quick & Easy
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2
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Bunless Black Bean Burger
Legumes like black beans are an excellent source of plant-based protein and, unlike beef, also provide a generous 15 g (per cup) of fiber, per theUSDA, a nutrient so many Americans are lacking, according to Harvard Health Publishing. Black beans are also lower in calories, fat, saturated fat, and sodium than even lean ground beef. Black beans also have the highest antioxidant content of all beans, according to past research.
contains Wheat, Soy, Fin fish, Eggs
4.2 out of 5 reviews
SERVES
6
CALORIES PER SERVING
249
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
41 min
TOTAL TIME
51 min
Ingredients
2 cans low-sodium black beans, rinsed and drained well
2 tbsp extra-virgin olive oil, divided
1 medium yellow onion, diced
4 cloves garlic, minced
½ cup whole-wheat breadcrumbs
½ cup frozen corn, defrosted
2 tsp ground cumin
1 tsp chili powder
½ tsp paprika
1 tbsp Worcestershire sauce
½ tsp kosher salt
¼ tsp freshly ground black pepper
2 large eggs
Directions
1 Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or aluminum foil and set aside.
2 Spread black beans on the prepared baking sheet and bake for 15 minutes to dry. Reserve baking sheet.
3 Place a frying pan over medium-low heat. Add 1 tbsp of olive oil, onions, and garlic, and cook, stirring frequently, until onions are translucent and softened, about 6 to 7 minutes.
4 Place black beans, onion mixture, and remaining ingredients in a large mixing bowl and crush together with the back of a fork. Form into 6 equal patties.
5 Place patties on reserved baking sheet and drizzle with remaining oil, turning gently to make sure they are evenly coated.
6 Bake for 20 minutes, turning halfway through. Serve with a side salad for a complete meal.
Nutrition Facts
Amount per serving
calories
249
total fat
7g
saturated fat
1.3g
carbohydrates
35g
fiber
11.5g
sugar
2.3g
added sugar
0.7g
sodium
318mg
TAGS:
Wheat, Soy, Fin fish, Eggs, Diabetes-Friendly, Anti-Inflammatory, Cholesterol-Conscious, Dinner, Heart-Healthy, High-Fiber
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3
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Vegan Beet Burger
Vegans and omnivores alike are sure to love the natural sweetness of these brightly colored burgers! With oats, seeds, and quinoa mixed in and topped with spinach, bell peppers, and avocado, these delicious burgers are simply packed with superfoods. And, according to the Cleveland Clinic, beets contain fiber, nitrates, vitamins, and minerals, all of which may help maintain a healthy weight, lower cholesterol levels, and improve blood pressure among other benefits.
contains Wheat
5.0 out of 7 reviews
SERVES
4
CALORIES PER SERVING
494
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
20 min
TOTAL TIME
35 min
Ingredients
2 tbsp extra-virgin olive oil, divided
1 shallot, diced
2 cloves garlic, minced
2 medium beets, shredded or grated
¾ cup old-fashioned oats
3 tbsp ground flaxseeds
¼ cup panko breadcrumbs
1 cup cooked quinoa
2 tbsp balsamic vinegar
½ tsp kosher salt
¼ tsp freshly ground black pepper
4 vegan hamburger buns, preferably whole-grain
1 cup baby spinach
1 bell pepper, sliced
1 ripe avocado, sliced
Directions
1 Place a large nonstick skillet over medium heat. Add 1 tbsp olive oil, shallot, garlic, and beets. Cook, stirring occasionally, until vegetables are softened, about 8 to 10 minutes. Reserve the skillet after cooking.
2 Place oats, flaxseeds, and breadcrumbs in a food processor and process until a smooth flour is formed.
3 Place oat mixture, vegetable mixture, quinoa, vinegar, salt, and pepper in a mixing bowl and mix until well combined. Form into 4 equal patties.
4 Place the reserved skillet over medium heat and add remaining 1 tbsp oil. Gently place patties in the skillet and cook until golden brown, about 5 to 7 minutes per side.
5 Serve on buns with spinach, bell pepper, and avocado.
Nutrition Facts
Amount per serving
calories
494
total fat
19g
saturated fat
2.4g
protein
9g
carbohydrates
67g
fiber
10.5g
sugar
9.3g
added sugar
0.2g
sodium
404mg
TAGS:
Wheat, Anti-Inflammatory, Cholesterol-Conscious, Dinner, Heart-Healthy, High-Fiber, Mediterranean, Vegan, Vegetarian
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4
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Spicy Turmeric Chickpea Burgers
Chickpeas and turmeric pair perfectly in these nutritious burgers that come together in just a few minutes flat. As an added bonus, the black pepper in this recipe not only adds flavorbut also increases your body’s ability to absorb and use curcumin (the powerful antioxidant in turmeric), according to past research. Not a fan of spice? Not a problem! Simply omit the cayenne pepper for a more mild burger with all of the same health benefits.
contains Wheat, Sesame
SERVES
4
CALORIES PER SERVING
369
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
20 min
TOTAL TIME
35 min
Ingredients
2 tbsp extra-virgin olive oil, divided
1 medium yellow onion, diced
3 cloves garlic, minced
1 can chickpeas, rinsed and drained
2 tbsp cornstarch or potato starch
½ tsp kosher salt
¼ tsp freshly ground black pepper
1 tsp ground turmeric
¼ tsp cayenne pepper
½ tsp paprika
4 whole-wheat hamburger buns
½ cup hummus
¼ cup pesto (optional)
1 cup lettuce
1 tomato, sliced
Directions
1 Place a nonstick skillet over medium-low heat and add 1 tbsp of olive oil. Add onion and garlic and cook, stirring frequently, until onions are translucent and soft, about 10 minutes. Remove from heat and allow to cool slightly. Reserve nonstick skillet.
2 In a mixing bowl, combine chickpeas, cornstarch, salt, pepper, turmeric, cayenne, and paprika. Add onion mixture and mash all ingredients together with a potato masher or the back of a fork. Once mixture is evenly combined, form it into 4 equal patties.
3 Place reserved skillet over medium heat and add remaining tbsp of oil. Gently place patties in skillet and cook until golden brown, about 4–5 minutes. Flip patties and cook until golden on the other side, about 4–5 minutes more.
4 Serve each burger on a bun with hummus, pesto (if using), lettuce, and tomato.
Nutrition Facts
Amount per serving
Serving size1 burger
calories
369
total fat
13g
saturated fat
2g
protein
8g
carbohydrates
50g
fiber
5.3g
sugar
7.3g
added sugar
0g
sodium
585mg
TAGS:
Wheat, Sesame, Diabetes-Friendly, Dinner, Cholesterol-Conscious, Anti-Inflammatory, High-Fiber, Mediterranean, Heart-Healthy, Vegetarian
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5
iStock
Caramelized Onion Lentil Burgers
If you've never cooked lentils before, try this beginner-friendly recipe. It’s worth the effort: Lentils are incredibly healthy. Like beans, they offer plant-based protein and fiber plus iron and folate, per the U.S. Department of Agriculture (USDA). Research has found that regularly eating lentils lowers the risk of diseases like diabetes, obesity, cardiovascular diseases, and some cancers. All of this is likely due to high levels of healthy compounds called polyphenols.
5.0 out of 6 reviews
SERVES
4
CALORIES PER SERVING
277
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
45 min
Ingredients
¾ cup red lentils
1 cup low-sodium vegetable broth
3 tbsp extra-virgin olive oil, divided
1 medium yellow onion, finely diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp paprika
½ tsp onion powder
½ tsp kosher salt
1 pinch ground pepper
Crushed red pepper flakes, to taste (optional)
1 tbsp tomato paste
¼ cup chickpea flour or potato starch
Directions
1 Thoroughly rinse lentils in a fine-mesh sieve. Place broth and lentils in a medium saucepan over medium-high heat. Bring to a boil, reduce heat, and simmer until all the liquid has been absorbed and lentils are soft, about 15 minutes.
2 Place a skillet over medium-low heat and add 1 tbsp of oil, onion, and garlic. Cook, stirring frequently, until onions are translucent and soft, about 10 minutes. Reserve skillet after cooking.
3 In a mixing bowl, combine cooked lentils, onion mixture, and remaining ingredients. Stir gently to combine and then form into 4 equal patties.
4 Place reserved skillet over medium heat and add remaining 2 tbsp of olive oil. Gently add lentil patties to skillet and cook until browned, about 4–5 minutes. Flip patties and cook until browned on the other side, about 4–5 minutes more. Serve with a side salad for a complete meal.
Nutrition Facts
Amount per serving
calories
277
total fat
11g
saturated fat
1.6g
protein
11g
carbohydrates
34g
fiber
6.6g
sugar
3g
added sugar
0.3g
sodium
182mg
TAGS:
Anti-Inflammatory, Cholesterol-Conscious, Dinner, Diabetes-Friendly, Gluten-free, Heart-Healthy, Mediterranean, High-Fiber, Vegan, Vegetarian
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6
Nataša Mandić/Stocksy
Mixed Veggie Burger
Not only is making veggie burgers at home good for your health, but it also allows you an opportunity to use up the vegetables you have on hand. This recipe can serve as inspiration, but feel free to substitute any veggies in the same proportions for equally delicious results! The same goes for the beans and seasoning. Use whatever you have available or what’s in season for a delicious burger that is all your own!
SERVES
4
CALORIES PER SERVING
307
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
2 tbsp extra-virgin olive oil, divided
1 small onion, diced
2 cloves garlic, minced
1 cup cooked brown rice
1 can no-salt-added cannellini beans, drained and rinsed
½ cup fine cornmeal
2 tbsp chia seeds (optional)
1 tsp ground cumin
1 tsp curry powder
½ tsp chili powder
2 tbsp fresh parsley
½ tsp kosher salt
1 pinch ground black pepper
2 cups frozen carrot and pea mixture, defrosted
Directions
1 Place a large nonstick skillet over medium heat. Add 1 tbsp of olive oil and onion and garlic. Cook, stirring frequently, until onion is translucent and soft, about 5–7 minutes. Reserve skillet after cooking.
2 Place rice, beans, cornmeal, chia seeds (if using), cumin, curry powder, chili powder, parsley, salt, and pepper in a food processor and process until mixture is smooth, being careful not to overmix. Stir in peas and carrots by hand and then form into 4 equal patties.
3 Place the reserved skillet over medium heat and add remaining 1 tbsp of oil. Gently add patties to the skillet and cook until golden brown, about 4–5 minutes per side.
Nutrition Facts
Amount per serving
Serving size1 patty
calories
307
total fat
9g
saturated fat
1.1g
protein
10g
carbohydrates
48g
fiber
10.4g
sugar
1.7g
added sugar
0g
sodium
315mg
TAGS:
Diabetes-Friendly, Gluten-free, Heart-Healthy, High-Fiber, Mediterranean, Vegetarian, Vegan, Anti-Inflammatory, Cholesterol-Conscious, Dinner, Quick & Easy
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7
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Tofu Burgers
Each serving of this recipe delivers a whopping 17 grams (g) of protein! Meanwhile, extra-firm tofu gives more form to these burgers. Soy-based foods like these are not only packed with protein, though — they provide a punch of valuable nutrients like B vitamins, iron, and zinc, notes the Cleveland Clinic. Eating more soy-based foods has even been linked to better gut health and a decreased risk of heart disease.
contains Soy, Wheat, Dairy
5.0 out of 1 reviews
SERVES
4
CALORIES PER SERVING
363
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
20 min
COOK TIME
30 min
TOTAL TIME
50 min
Ingredients
1 14-oz package extra-firm tofu
1 medium shallot, finely diced
2 cloves garlic, minced
2 tbsp tomato paste
1 tbsp Sriracha (optional, but highly recommended)
¼ cup crumbled feta cheese (optional)
2 tbsp fresh basil leaves, finely chopped
¼ cup fresh cilantro, finely chopped
¼ cup potato starch or all-purpose flour
½ tsp kosher salt
2 tbsp extra-virgin olive oil
4 sandwich buns, preferably whole wheat
Directions
1 Preheat oven to 350 degrees F. Line a baking sheet with parchment paper and set aside.
2 Wrap tofu in a clean towel or paper towels and place it in a tofu press or under a weighted pan to press out excess moisture. Press for 20 minutes.
3 Place remaining ingredients (except for oil and buns) in a mixing bowl. When tofu is done, add it to the bowl and use your hands to break up the tofu and thoroughly mix all the ingredients together. Form into 4 equal patties.
4 Place an oven-safe skillet over medium heat and add oil. Add tofu patties and cook until golden brown on both sides, about 4–5 minutes per side. Transfer skillet to oven and bake for 20 minutes. Serve patties on buns and top with your choice of vegetables.
Nutrition Facts
Amount per serving
calories
363
total fat
14g
saturated fat
1.6g
protein
17g
carbohydrates
44g
fiber
6g
sugar
5.1g
added sugar
3g
sodium
481mg
TAGS:
Soy, Wheat, Dairy, Diabetes-Friendly, Cholesterol-Conscious, Dinner, Heart-Healthy, Mediterranean, High-Fiber, Vegetarian