Fire up the grill or skillet for this recipe! Grilling burgers is a beloved summer tradition, but often, burgers are meat-based and feature beef, turkey, or chicken. If you’re a vegan, you may feel left out at the barbeque and uncertain about what can be eaten that won’t compromise your plant-based lifestyle and values.
Fortunately, you can make a raw veggie burger ahead of time and bring it with you to a barbeque party to throw on the grill! But first, you need a stellar recipe. Today, we’re sharing a little background behind veggie burgers, plus different types of veggie burgers to try and topping ideas! We cap things off with a super easy recipe for veggie burgers you’ll love.
Facts about veggie burgers
No, you don’t have to leave the veggie burgers to just restaurants and chefs! They can easily be made from your own home and enjoyed at any time, either with friends or alone.
Let’s learn some fun facts about veggie burgers!
History
While these days, cooking or ordering a veggie burger is quite mainstream, they were a novelty idea up until about 30 years ago. The veggie burger has London roots, and Gregory Sams, a restaurant owner, invented the idea as “VegeBurger.” Sams was a big part of popularizing the vegetarian diet in the UK, and his restaurant, SEED, was a favorite of John Lennon and Yoko Ono in the 1970’s.
The first veggie burger was sold in dried food packets and mixed together to form a patty. VegeBurger was the first of many meatless patties entering the mainstream market during this time. In 1985, veggie burgers spread to the U.S. and Gardenburger, Inc. released its first vegetable-based burger.
Nutrition information
When ordering a veggie burger at a restaurant or making one from home, you may be wondering, “is this veggie burger healthy?” The short answer is YES! The ingredients vary in terms of nutritional value, but by using minimally-processed ingredients and wholesome vegetables and grains, veggie burgers are often a healthy choice.
In general, the best way to ensure nutritional value of your veggie burgers is to make them from your own kitchen! You control the ingredients, so you can include or exclude anything that doesn’t serve your health goals.
However, for times when you’re looking for pre-made veggie burger options, MorningStar Garden Veggie Burgers is a good choice. They’re made with six vegetables and a pleasing texture (not dry!) The resealable freezer package is great for weeks where you’re looking to enjoy a pre-made veggie burger several nights in a row.
Common veggie burger ingredients
The good news is that veggie burger recipes often use similar tried and true ingredients, making your trip to the grocery store simple and painless.
Chickpeas
The nutty taste and grainy texture of chickpeas pairs well with a variety of recipes–including veggie burgers! Chickpeas are an excellent source of vitamins, minerals, and fiber. They’re a great choice when it comes to managing weight, improving digestion, and reducing your overall risk of disease.
This legume bean is also high in protein, which makes it an ideal replacement for meat in vegetarian and vegan dishes.
Wholesome veggies
Chopped vegetables and herbs add nutrition and flavor to the veggie burgers. A couple of common veggie burger vegetables are onions and zucchini. The onions provide a tangy bite, while zucchini is smooth and versatile–it goes with pretty much any herb or topping!
Mushrooms, carrots and garlic are also common vegetables used in veggie burger recipes.
Simple spices
Proper Good’s Spicy Seasoning provides just the right amount of kick to any veggie burger recipe! We use it in the recipe below and really love the spiciness it adds. For those looking to keep their veggie burger healthy while not compromising on flavor, our spicy seasoning is one to keep in the pantry. ;)
This seasoning is keto, plant-based, gluten-free and dairy-free, so there’s no guesswork involved in trying to accommodate multiple dietary restrictions and needs. And, zero added salt, sugar, or calories! Plus a truly wholesome assortment of spices–red pepper, white pepper, dried garlic, dried onion, dried yeast and paprika. Yum!
Healthy veggie burger topping ideas
What’s a burger without its toppings? Veggie burgers are versatile and go with a bunch of different toppings … take your pick!
Sliced avocado
Avocado contains heart-healthy monounsaturated fats, plus loads of fiber to keep you feeling full. Avocado even contains high amounts of potassium and vitamin C, and its texture is creamy, too! For those who love mayonnaise, avocado is a healthy swap to still get a creamy texture.
Arugula
Craving even more veggies in your veggie burger? Arugula is a peppery, leafy green often enjoyed in summer salads. But who says you can’t enjoy it on top of a veggie burger? Arugula is high in vitamins A, C, and K, and is a member of the cancer-protective family of cruciferous vegetables.
Crisp and refreshing … coming right up!
Kimchi
Bored with the same old veggie burger toppings? Mix it up with kimchi, which is a Korean red pickled cabbage.
Skeptical about red cabbage? Just trust us. Kimchi contains probiotic bacteria, which are important to healthy digestion. And, a healthy dose of spice to change things up.
Easy Recipe for Veggie Burgers
Now for the best part … a delicious veggie burger recipe for you to enjoy! With just 10 minutes of prep time and 10 minutes of cook time, these veggie burgers can be thrown on the grill and enjoyed quickly thereafter.
Bon appetit!
Cooking Info
Servings: 4
Prep Time: 10
Cook Time: 10
Total Time 20
Ingredients:
1 15-oz can Chickpeas, rinsed and drained
1/2 small Red Onion, finely chopped
1/2 cup Zucchini, shredded and squeezed in kitchen towel to remove extra moisture
1/3 cup Quick Oats
1/4 cup Fresh Parsley, chopped
2 tbsp cup Creamy Peanut Butter or Tahini
1 tbsp. Proper Good Spicy Seasoning
1 tbsp. Olive Oil
1 tsp. Ground Cumin
1 tsp. Salt
1 tbsp. Lemon Juice (optional)
Instructions:
- Place the chickpeas, peanut butter, lemon juice, cumin, spicy seasoning, and salt in a food processor. Pulse a few times, scraping down the sides, until coarse texture.
- Transfer to a bowl, then fold in the grated zucchini, chopped parsley, finely chopped red onion, and quick oats. Use your oats to mash and press together, then form into 4 patties.
- Heat up a nonstick skillet over medium-high heat with the olive oil, then add the patties to cook until golden brown and crisp on both sides, about 3-4 minutes each. Enjoy warm with your favorite burger buns and toppings!
An easy recipe for veggie burgers to enjoy all summer long … or for the whole year, really! We hope you like this fun combination of flavorful vegetables, grains, and spices in your veggie burger.
Craving even more vegetarian-friendly sandwich options? Give our Lentil Sloppy Joes a try next!
