BEANS•QUINOA•VEGETABLES•FLAX. These healthy veggie burgers are delicious and packed with vitamins, fiber, omega-3 fatty acids (good fats!), and high quality plant-based protein. They are vegan and gluten-free (besides the buns) and have almost 0 saturated fat (unlike normal greasy hamburgers). These are a wholesome, heart-healthy substitute for meat!
I used black beans, kidney beans, and lentils because they are some of my favorite legumes and are at the top of the list of healthiest beans. Everyone should consume legumes daily and reap the benefits of these little superfoods.
Quinoa is a “pseudocereal” (not a grain) grown at the tops of the Andes Mountains of South America for more than 5,000 years, consumed by the Incas as a vital nutritional staple. Known as “mother grain,” quinoa is gluten-free, easily digestible and a complete protein, and also provides iron, fiber, magnesium, riboflavin, and phosphorus. Did you know that 2013 is officially the “International Year of the Quinoa”?
Mushrooms are low in calories and provide some amazing nutritional benefits, including vitamin D, potassium, selenium, and other disease-fighting phytonutrients. Bell pepper is also one of my favorite vegetables because of its abundance of vitamins and phytonutrients. Red bell peppers have more beta-carotene and vitamin C than other colors of bell pepper (2X the vitamin C of oranges), and have a sweeter taste. Garlic and onion not only add flavor, but also have have important health-promoting properties – vitamins, minerals, antioxidants, anti-bacterial and anti-inflammatory compounds.
Tahini, a thick paste made from ground sesame seeds, also gives a nutritional boost – in addition to being high in essential fatty acids, it includes B vitamins, calcium, iron, copper, and magnesium.
Ground flaxseed is one of my favorite ingredients- I always add it to baked goods, oatmeal, or anything because of its omega-3 fatty acids, fiber, and other beneficial phytonutrients.
As for the cooking oil – extra virgin olive oil is okay for sautéing and does give a healthy dose of monounsaturated fat, but I prefer canola or walnut oil for cooking because they have higher smoke points and higher concentrations of polyunsaturated fats.
There, now you can take a big juicy bite and feel comforted that you are doing your body a favor!