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Vegan Burgers

Vegetarian

Veggie burgers have become a staple in our household. We have not stopped eating meat but we wanted to incorporate healthier meals for ourselves and our teen girls.

how to make vegan burgers

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Veggie Burgers

Veggie burgers are just one step in that direction. Traditional ground beef burgers are delicious and we have even tried bison, buffalo, and deer. The facts are that veggie burgers are just packed with more vitamins and minerals and less saturated fats.

Veggie Burgers

Where do I get my vegetables from?

We recently started a garden and wanted the girls to share in that experience also. Being able to grow your own produce and harvest it can be fun for young children and teens. We started with tomatoes as they are the easiest to grow and are fairly hearty. Start small right?

We are now branching off and starting to grow some lettuce and peppers. The journey has been fun as well as a learning process. As adults we are learning how to grow foods in a desert climate (We live in AZ) and the kids are learning how to grow and take care of the plants. They are also learning how to make meals with the fruits of their labor so to speak.

Zero-Point Food List

One of the best things about gardening is we can grow our zero-point foods. If you are following the new myWW plans you will know the zero-point foods list. If you looking for healthier eating habits growing your own vegetables and fruits is the way to go.

What are the main ingredients in a veggie burger?

My veggie burgers are crafted with sweet potatoes and quinoa so you get a burst of nutrition in every delicious bite. We have not started planting sweet potatoes yet but they are next on our list. We source our fruits and vegetables locally so that we can support our local businesses. We love getting fresh fruits and veggies that are grown right here in AZ or close in California. When you use fresh vegetables you get a more robust flavor and this means better tasting less boring food choices. When our food isn't boring we tend to stay on track easier.

What condiments do I put on a veggie burger?

Veggie burgers taste great with ketchup and mustard on them just like traditional burgers do. They do not taste like traditional burgers so if that is what you are expecting this is not truly going to happen. That being said these burgers taste fantastic. I like to add lettuce and tomatoes, sugar-free ketchup, and a tsp of mustard to mine. There are many different ways you can dress a veggie burger and your imagination is the limit. Try them with vegan cheese and a dash of pepper. When I want them a bit spicer I use a little Flat Iron Pepper Company Dark and Smoky delicious.

Veggie Burgers

What type of bun/bread do I use?

If you want a truly vegan burger check out the list of vegan bread over at happyherbivore you can buy at your local supermarket. They really break down what a vegan bread is and what would not make it vegan. They are a wealth of information for the beginning and seasoned vegan alike.

How do I add protein to my vegan diet?

There are many different protein sources that are not derived from animals. Beans and other legumes tend to be the main source of protein for my vegan friends. Tofu and Tempeh are great bean-based protein sources that can be used in many different dishes. Seitan which is basically wheat gluten and water is another alternative protein source. Seitan is not gluten-free but is higher in protein than either tofu or tempeh surprisingly. For a list with a few more options check out Bon Appétit's page they did an awesome job of showcasing a few different meatless options as well as what to skip, hint no vegan seafood it's nothing you should ingest in my opinion 🙁 yuck.

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  • cost: Healthi formerly iTrackBites costs $36 for the year (using this link for 40% off makes it $36 – use COACH_SMILEY to save!!), WW is $20+ for the month, and it's the same formula and less options
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BLUE PLAN: 4 Points

GREEN PLAN: 6 Points

PURPLE PLAN: 2 Points

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3 Veggie Burgers on a white plate

Veggie Burgers


  • Author: smileyspoints

Ingredients

Scale

1 sweet potato
1/4 cup (60g) quinoa, raw
14 oz. (400g) can kidney beans, drained
1 tsp. rosemary
½ tsp. chili flakes
1 ½ tbsp. olive oil


Instructions

Place it in an ovenproof dish, drizzle with ½ tbsp. olive oil and season with salt & pepper, rosemary, and chili flakes.
Bake for 25-30 minutes.
Once potatoes are cooked, allow them to cool slightly.
Peel off the skin, place in a bowl, then mash the flesh with a fork.
Add in the drained beans and also mash with a fork.
Cook quinoa according to instructions on the packaging.
Once cooked, transfer to the mashed beans and potato, season with salt & pepper, and mix well.
Using slightly wet hands, form 4 burgers and grease each one with the remaining olive oil.
Place on a baking tray lined with tin foil and bake for 20-25 minutes in 410°F (210°C).

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