CHIP Alumni Association (PACAA)

CHIP Tip No. 38: Veggie Burgers

Burgers have been popular among Americans since they first made their U.S. debut in the early 1900s. Now veggie burgers are becoming a popular healthy replacement for the traditional beef burger.

Many Americans prefer veggie burgers because they’re lower in fat and calories and eliminate the possibility of the E. coli bacteria that can be transmitted through meat that’s not thoroughly cooked. This increased demand for a healthier burger is showing up in our restaurants and grocery stores.

Dining Out
We now can enjoy a delicious veggie burger at many eateries, from fast food restaurants such as Burger King to casual dining-out location like Chili’s and Ruby Tuesday’s. With additions such as these, it’s getting easier for health-conscious people to eat out.

In Grocery Stores
When shopping for veggie burgers, it’s still important to read the label. Some veggie burgers are healthier than others. Take a moment to review the sodium content and the amount and types of fat in the burger. Also don’t be afraid to experiment with a few brands until you find your favorite. If you don’t enjoy the first brand you try, don’t give up. There are many options from which to choose, including at least one sure to tickle your taste buds.

Make Your Own
Love to cook? Make your own veggie burgers. Then you’ll know they contain only healthy ingredients. Choose any bean you like and experiment with the spices and vegetables you add. Make a double batch and freeze some of the burgers to have on hand for busy evenings.

Veggie Burger Recipe
Now you can make your own delicious, low-fat burgers at home in less than one hour. Store extra burgers in the freezer to enjoy later. Serve up your burger with your favorite fixings and a whole grain bun for a delicious meal. One suggestion: a California-style burger with lettuce, tomato, onion, avocado and sprouts on a sprouted whole grain bun.

• 1 cup lentils
• ½ cup diced onion
• ½ cup diced bell pepper
• ¾ cup rolled oats
• ¾ cup dry whole grain breadcrumbs
• 1 teaspoon olive oil
• 1 teaspoon fresh minced garlic
• 1 teaspoon fresh oregano, chopped
• 2 teaspoons fresh tarragon, chopped
• 1 teaspoon cumin
• 1 teaspoon fresh lemon juice
• ¼ teaspoon salt
• ¼ teaspoon pepper

1. Cook the lentils in 2 ½ cups water over medium heat for 45 minutes, until lentils are thoroughly cooked.
2. While lentils are cooking, heat the oil and sauté the onion and bell pepper until soft.
3. Remove from heat and stir in all remaining ingredients, except the oats and breadcrumbs.
4. Add the cooked lentils to the vegetable mixture.
5. Process the oats and breadcrumbs in a food processor until finely ground. Add this mixture to the lentils and mix together.
6. . While it’s still warm, shape the mixture into 12 patties. If desired, freeze burgers to save for later.
7. To cook burgers, preheat oven to 400 degrees. Bake the burgers on a nonstick baking sheet, flipping until they are browned on both sides.

Makes 12 patties

Nutrition information per patty: Calories 110, fat 1.5g, sodium 90mg, carbohydrate 19g, fiber 6g, protein 6g