Spring has sprung and it’s almost time to start busting out the grill and enjoying a nice BBQ with friends. This year why not try something a little different from traditional ground beef hamburgers. Here are 5 vegetarian/pescetarian burger alternative recipes!
Black Bean Oat Burgers
Recipe courtesy of Women’s Health Magazine
- 1 can (19 oz) black beans, drained and rinsed
- 1 1/2 cups diced mushrooms
- 1/2 cup plain rolled oats
- 2 cloves garlic, chopped
- 1 egg, lightly beaten
- 1 Tbsp cumin
- 1/4 tsp ground black pepper
- 2 tsp vegetable oil
- 6 100% whole-grain buns
- 6 Tbsp spicy mustard
- 1 tomato, sliced
- 1 cup baby spinach
1. Preheat grill to medium. Place half the beans in a food processor or blender along with mushrooms, oats, garlic, egg, cumin, and pepper. Process until well mixed. Add remaining beans and pulse the machine until they’re combined into the mixture. Form into 6 patties and coat each with vegetable oil.
2. Grill for 3 to 4 minutes per side or until browned. Toast buns for 2 minutes. Serve bean burgers on toasted buns and top with mustard, tomato, and spinach.
Makes 6 servings. Per serving: 283 cal, 6 g fat (1 g sat), 45 g carbs, 10 g fiber, 300 mg sodium, 13 g protein
- 2 cups instant brown rice
- 1 3/4 cups low-sodium vegetable broth
- 1/2 onion, finely chopped
- 1 carrot, finely chopped
- 2 cloves garlic
- 1 1/4 cups walnuts
- 1 egg white
- 1 tablespoon salt-free seasoning blend
- 1/2 cup sesame seeds paprika
- 10 reduced-calorie hamburger buns
- 10 slices tomato
- 10 lettuce leaves
- Combine the rice, broth, onion, carrot, and garlic in a large saucepan. Cover and bring to a boil over high heat. Reduce the heat so the mixture simmers. Cook for 5 minutes. Remove from the heat and set aside, covered, for 5 minutes. Spread on a baking sheet to cool.
- Process the walnuts in the bowl of a food processor fitted with a metal blade until finely ground. Add the rice mixture, egg white, and seasoning. Pulse until the mixture sticks together. With wet hands, roll into 10 balls and then flatten into patties. Place the sesame seeds on a shallow plate and press the patties into them. Sprinkle with the paprika.
- Coat a nonstick griddle or large skillet with cooking spray and heat over medium heat. Cook the patties for about 3 minutes or until golden. Turn carefully and cook for about 4 minutes longer or until heated through. Place each patty on a bun with a tomato slice and lettuce leaf.
Makes 10 servings. Per serving: 30 1.5 cal, 14.7 g fat (1.6 g sat), 38.2 g carbs, 6 g fiber, 217.7 mg sodium, 10.4 g protein
- 4 portobello mushroom caps
- 2 tbsp balsamic vinegar
- 1 tbsp low sodium soy sauce
- 1 tablespoons olive oil
- 1 tbsp chopped rosemary
- 1-1/2 tsp steak seasoning like Montreal Steak Grill Mates
- 4 thick slices red onion
- 4 oz reduced fat Swiss, sliced thin (Alpine lace)
- 4 thin slices tomato
- 1/2 avocado, sliced thin
- baby spinach
- 4 whole wheat low calorie buns (I used Martin)
- In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and Montreal steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times.
- Heat the grill or indoor grill pan over medium heat. When hot, brush the grate with oil or lightly spray the grill pan. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently.
- Top the mushrooms with cheese during the last minute of cooking. While the mushrooms cook, grill the onions about 1 minute on each side and grill the buns until toasted.
- To finish, place the spinach and grilled portobello mushrooms on the buns and top with the grilled onions, sliced tomato and avocado.
Makes 4 servings. Per serving: 295 cal, 13g fat, 31g carbs, 11g fiber, 594 mg sodium, 21g protein.
- 4 boneless, skinless salmon fillets, about 550g/1lb 4oz in total, cut into chunks
- 2 tbsp Thai red curry paste
- thumb-size piece fresh root ginger, grated
- 1 tsp soy sauce
- 1 bunch coriander, half chopped, half leaves picked
- 1 tsp vegetable oil
- lemon wedges, to serve
- Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced.
- Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
Makes 4 servings. Per serving: 292 cal, 17g fat, 7g carbs, 0g fiber, 830 mg sodium, 29g protein.
Hominy-Pinto Burgers With Roasted Poblano Chiles
Recipe Courtesy of MyRecipes.com
- 2 poblano chiles
- Cooking spray
- 1 cup chopped onion $
- 2 garlic cloves, minced
- 1/4 teaspoon salt
- 1 (15.5-ounce) can pinto beans, rinsed and drained
- 1 (15-ounce) can hominy, rinsed and drained
- 3/4 cup masa harina, divided
- 1 tablespoon canola oil
- 3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
- 2 tablespoons reduced-fat sour cream $
- 2 tablespoons low-sodium salsa $
- 4 (1 1/2-ounce) whole wheat hamburger buns, toasted
- Preheat broiler.
- Place chiles on a foil-lined baking sheet; broil 3 inches from heat 8 minutes or until blackened and charred, turning after 6 minutes. Place in a heavy-duty plastic bag; seal. Let stand 15 minutes. Peel and discard skins. Cut each chile lengthwise into 4 strips; discard seeds.
- Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 5 minutes. Place onion mixture, salt, beans, and hominy in a food processor; pulse until coarsely ground. Combine bean mixture and 1/2 cup masa in a medium bowl. Divide bean mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Place remaining 1/4 cup masa in a shallow dish; dredge patties in masa.
- Heat oil in skillet over medium heat. Add patties to pan; cook 4 minutes. Turn patties over. Top each patty with 3 tablespoons cheese; cook 4 minutes.
- Combine sour cream and salsa in a small bowl. Spread 1 tablespoon sour cream mixture on top half of each bun. Place patties on bottom halves of buns; top each serving with 2 pepper strips. Cover with tops of buns.
Makes 4 servings. Per serving: 475 cal, 14.4g fat, 71.5g carbs, 11g fiber, 864 mg sodium, 18.8g protein.