S3 Veggie Burgers

Finding ways to combine plant proteins to feel satiated requires creativity. These colorful vegetarian S3 Veggie Burgers are sweet, smoky and spicy.

I’m sure by now you’ve had the Impossible or Beyond Burger. These hit the spot for a craving of something that tastes like meat. They have the same texture of meat and provide a similar savory flavor. However, these meat analogs are EVERYWHERE now, and it’s hard to find a veggie burger that is actually made out of… vegetables. One of the best parts of these veggie burgers is all the fun textures that come with each bite. While this recipe may be a bit more time consuming than easy boxed mac ‘n cheese or a stir fry, the extra time pays off. Here are some nutritional highlights of two of the main ingredients. 

Quinoa

This is pronounced keen-wah and is a high protein, gluten-free, whole grain. There is nothing fancy behind the term whole grain; just that it contains the entire grain and none of its fibrous outer layers have been removed. The whole grains that are no longer the entire grain are the “refined grains” such as white bread and white rice. If you already consume whole grains and would call your bathroom habits pretty “regular,” you can thank whole grains for that. The insoluble fiber in quinoa is what keeps us “regular” (improves bowel emptying). When grains are refined and turn whole wheat bread into white bread, for example, the insoluble fiber contents decrease. Fiber also helps us stay fuller for longer. In a meta-analysis, which is the combination of data from multiple studies, inverse associations were found between high consumption of whole grains and all-cause mortality. A 17% lower risk of mortality was seen with subjects who consumed at least three servings of whole grains a day. Whole grains = longer life. Who’s in?

Black Beans

Black beans are a good source of protein and are carbohydrates. Carbohydrates, such as bread, rice, pasta, potatoes, and beans have a different glycemic index (GI). The higher the GI, the higher the blood sugar rise is after consumption. Low GI foods cause a slower spike in blood sugar. Black beans, and other beans, are a low-GI food. Like quinoa, black beans are high in fiber and are a great source of protein. 

1. Slavin, Joanne. “Why whole grains are protective: biological mechanisms.” The Proceedings of the Nutrition Society vol. 62,1 (2003): 129-34. doi:10.1079/PNS2002221

2. Thompson, Sharon V, et al. “Bean and Rice Meals Reduce Postprandial Glycemic Response in Adults with Type 2 Diabetes: A Cross-over Study.” Springler Link, 2012, link.springer.com/article/10.1186/1475-2891-11-23. Accessed 2024. 

Ingredients:

• 1 garlic clove, minced

• 3-4 tablespoon avocado oil

• 1 15 oz can of black beans, rinsed and drained

• 1 cup cooked quinoa

• 8 oz mushrooms (cremini, shitake, white button, or mixture), chopped

• 1 beet, peeled

• ½-1 cup breadcrumbs (sub gluten-free breadcrumbs for gluten-free recipe)

• 1 medium cooked sweet potato (skin removed) mashed - about  ¾ cup 

• salt and pepper to taste

• 1/2 teaspoon cumin

• 1/2 teaspoon paprika

• 1/2 teaspoon chili powder

• 2-3 tablespoons BBQ sauce 

• 4 100% whole wheat or gluten-free sandwich thins/buns 

**optional: small handful arugula**

**optional: 4 tablespoons goat cheese or more to liking**

Instructions:

1. Use a fork to poke several holes in the sweet potato. Then microwave sweet potato until soft, around 8-12 minutes 

2. Cook quinoa according to package directions and let cool, and set 1 cup aside

3. Remove skin from sweet potato, mash well, set ¾ cup aside and let cool

4. Chop mushrooms into small pieces, set aside

5. Mince garlic, set aside

6. Peel beet, grate and set aside. The red color washes off with soap and water

7. Heat up 2 tbsp of avocado oil in your pan (low-medium heat for about 1 minute)

8. Add minced garlic and cook 30 seconds

9. Add chopped mushrooms to pan, season with a pinch of salt and pepper. Let cook 3-4 minutes until soft

10. Remove from heat, add black beans. Give the black beans a rough mash 

11. In a large bowl, add sweet potato mash, beets, and bean-mushroom mixture. Mix well. You might want to use your hands to break up the sweet potato. 

12. Add cumin, paprika, chili powder, another large pinch each of salt and pepper 

13. Slowly add breadcrumbs and quinoa as you continue to mix

14. Lastly add 2-3 tablespoons of BBQ sauce

15. Make round patties with your hands and set aside. Remaining mixture can be refrigerated for up to 3 days.

16. Heat up 1-2 tbsp of avocado oil on low-medium heat and pan-fry your burgers until golden brown on each side (about 8 minutes each side)

17. Serve on 100% whole wheat or gluten-free sandwich thins or buns

18. **Topping recommendations: arugula + goat cheese**

~note: if you don’t enjoy your food spicy, you can omit the chili powder and add ¼ teaspoon more of both cumin and paprika

Lauren Gold is a Registered Dietitian Nutritionist who received her masters in Public Health from Loma Linda University. After years of working in the food industry, Lauren noticed a dire need for nutrition education among low-income populations, so she saught out her masters. During her program, she had the opportunity to intern at the LA County of Public Health, working closely with CalFresh grants. She has worked in public health clinics as well as a residential facility for eating disorders. Currently, she works at Bamboo Nutrition Therapy, teaching general nutrition to clients as well as treating clients with eating disorders. Many of her clients are low-income. Fittingly, Lauren loves to cook and experiment in the kitchen. Outside of the kitchen, Lauren teaches pilates, finding it incredibly rewarding to watch her clients get stronger.