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Whoever said you have to kill a cow to get a juicy burger? You can whip up a fabulous plant-based patty that tastes even more delicious. Plus, you’ll consume less saturated fat and up your phytonutrient intake.
Plant-based meals benefit human health and the planet while sparing animals from unjust fates. How can you make a good veggie burger? Here are eight variations to toss on the barbie this summer.
Hemp is an incredible vegan protein source, and the nutritional yeast in this recipe gives you more muscle-building stuff. You’ll also enjoy carrot and sweet potato for immune defense and healthy eyes. The coconut oil makes these juicy, and the plant-based saturated fat tricks your body into thinking it’s consuming animal protein. You can top these with cashew cheese to keep them cruelty-free.
Tofu is an ideal meat substitute because it takes on the flavors of the other ingredients beautifully. You can modify this recipe to make it gluten-free as well as vegan by substituting garbanzo bean flour or another non-wheat alternative. You don’t even need to fire up the grill to prepare this delicious dish — a stovetop frying pan works.
If you go to nearly any burger place, you’ll find a vegan alternative that usually contains black beans. Why? These little wonders are also protein powerhouses, and they have the right color and consistency to feel and taste authentic. Like many of the recipes, you can substitute a gluten-free flour if you’re sensitive to wheat. The feta cheese makes them juicy without becoming mushy.
Chickpeas, or garbanzo beans, make a glorious flour, but they can also mash-up into a paste for burgers. The peanut butter adds an extra protein infusion and creaminess. If you like things spicy, you’ll adore the sriracha in these good veggie burgers. The cumin powder adds an Indian flair, so serve these with a bowl of light basmati rice instead of fries for an Asian-inspired twist on the American classic.
Who said that mushrooms and broccoli were only for risotto? You might know that you can grill portabella mushrooms, but using them as burger ingredients adds the perfect texture and flavor. This recipe also includes black beans for protein, and the cruciferous veggies contain cancer-fighting compounds. You won’t focus on your health when you take a bite, though — you’ll be too busy savoring the flavor.
Tempeh is similar to tofu, but the fermentation process gives it a subtle nutty flavor that’s unique. The flaxseeds in this blend provide a powerhouse of omega-3’s, which are critical for heart and brain function. If you try making these or any variation on the grill only to see them grow crumbly when you flip them, you can cure that problem by using aluminum foil.
Have you heard of jackfruit? This southeast Asian fruit is identical to shredded meat in many ways. When you whip up this recipe, you may find that the finished product resembles sloppy joes more than a traditional patty, but the flavor is incomparable. The curry adds an intriguing spice profile, and the vegan mayonnaise and avocado deliver creamy juiciness.
Did you think that cauliflower was only good for making a “steak” for the vegan at your next barbecue? This variation on the American classic also uses quinoa, which is an ancient grain that even people with gluten sensitivities typically tolerate well. It includes almonds for protein, and it is a little spicy. However, you can adjust the seasoning to taste.
You don’t have to harm a cow to enjoy a delicious veggie burger. Draw inspiration from the eight variations above to make a cruelty-free barbecue.