7 Easy Plant-Based Burger Recipes | Everyday Health

2022-05-29 00:18:12 By : Ms. selling VEVOR

Swapping plants for beef is good for you and the planet, but pre-made patties aren’t necessarily healthier. These easy DIY versions save you calories and money.

Burgers seem like a rite of passage once grilling season starts — no wonder they’re a staple at picnics, parties, and tailgates. But as delicious as an all-beef patty can be, it’s hard to ignore research about the negative consequences eating meat can have on the environment and your health.

Raising livestock, including cows, generates the equivalent amount of greenhouse gasses as all road vehicles combined, according to Greenpeace. And research shows that eating two servings of red meat per week is associated with an increased risk for cardiovascular disease, as well as death from all causes. Cancer incidence is also higher in meat-eaters, according to a study published in February 2022 in BMC Medicine.

You don’t have to give up your beloved burgers entirely, though. Just reducing meat consumption by 20 percent can halve deforestation, according to a study published in May 2022 in Nature. The American Heart Association points out that eating a more plant-forward diet has been linked to a decreased risk for chronic diseases including obesity, heart disease, stroke, type 2 diabetes, and several types of cancer.

Whether you’re looking to cut back on meat or have already embraced a plant-based lifestyle, veggie burgers make a great meal. You can even find them at popular chains, including Burger King and Carl’s Jr.

While plant-based burgers have become more accessible, pre-made patties aren’t necessarily much healthier. Take the Impossible Burger: One 4-ounce burger contains 240 calories and 8 grams (g) of unhealthy saturated fat. By comparison, 4 ounces of 80 percent lean ground beef is 287 calories and 8.6 g of saturated fat, per data from the U.S. Department of Agriculture (USDA).

Store-bought veggie burgers are also surprisingly expensive — sometimes more than meat, according to a 2021 CNBC article. But making your own plant-based burgers at home is surprisingly easy and affordable. Controlling the ingredients allows you to control the calories, saturated fat, and fiber, as well as customize the burgers for any special dietary needs or preferences, such as a gluten allergy or vegan diet.

DIY burgers are also a great way to meal prep and save money since they freeze well. Then you can pull one out for any occasion that involves a grill. As a healthy bonus, veggies don’t tend to create carcinogenic chemicals when flame-broiled, the way meats do, according to Cedars-Sinai.

Start with these seven recipes for the tastiest burgers you can make — no beef required.

The best thing about this mushroom burger is how little prep work it requires. Simply cook the caps as is and serve with your favorite toppings — the hardest part is thinking up a caption for you social media #MeatlessMonday post. Portobellos have a meaty texture and umami flavor, but are lower in calories than beef, and contain vitamins, fiber, antioxidants, and protein, according to USDA data. That caloric savings gives you room to add pesto and feta, if you desire. For a vegan option, skip the cheese.

Nutrition per serving: 361 calories, 20g total fat (6.7g saturated fat), 9g protein, 31g carbohydrates, 3.1g fiber, 7g sugar (0g added sugar), 731mg sodium

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, 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.

Nutrition per serving: 249 calories, 7g total fat (1.3g saturated fat), 12g protein, 35g carbohydrates, 11.5g fiber, 2.3g sugar (0.7g added sugar), 318mg sodium

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.

Nutrition per serving: 494 calories, 19g total fat (2.4g saturated fat), 9g protein, 67g carbohydrates, 10.5g fiber, 9.3g sugar (0.2g added sugar), 404mg sodium

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 flavor, but 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.

Nutrition per serving: 369 calories, 13g total fat (2g saturated fat), 8g protein, 50g carbohydrates, 5.3g fiber, 7.3g sugar (0g added sugar), 585mg sodium

Lentils, lens-shaped seeds that come in several colors, are incredibly healthy. Like beans, they are a source of plant-based protein and fiber (18 g and 16 g per cup, respectively), as well as iron and folate. Research has found that regularly eating lentils lowers the risk of diseases including diabetes, obesity, cardiovascular diseases, and some cancers, most likely due to their high levels of health-promoting compounds called polyphenols. In fact, a study published in February 2022 in the journal PLoS Medicine found that eating lentils and other legumes and reducing red meat had the biggest impact on life expectancy of any dietary change examined. If you’ve never cooked lentils at home before, this is the perfect starter recipe.

Nutrition per serving: 277 calories, 11g total fat (1.6g saturated fat), 11g protein, 34g carbohydrates, 6.6g fiber, 3g sugar (0.3g added sugar), 182mg sodium

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!

Nutrition per serving: 307 calories, 9g total fat (1.1g saturated fat), 10g protein, 48g carbohydrates, 10.4g fiber, 1.7g sugar (0g added sugar), 315mg sodium

Tofu is one of the most versatile plant-based protein options available because it takes on the flavor of whatever you add to it. Choosing the type of tofu you use can also impact the recipe. The texture of silken tofu, for instance, blends perfectly into a smoothie while extra-firm tofu gives more form to these burgers. Plus, this recipe offers a whopping 17 g per serving of protein, a nutrient that many vegetarians and vegans watch closely. Soy-based foods, such as tofu, are packed with valuable nutrients such as B-vitamins, iron, and zinc, according to the Cleveland Clinic. Eating more soy-based foods has even been linked to better gut health and a decreased risk of heart disease.

Nutrition per serving: 363 calories, 14g total fat (1.6g saturated fat), 17g protein, 44g carbohydrates, 6g fiber, 5.1g sugar (3g added sugar), 481mg sodium

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