S3 (Sweet, Smoky, and Spicy) Veggie Burgers

By: Lauren Gold

Finding ways to combine plant proteins to feel satiated requires creativity. Today I am presenting to you my S3 Veggie Burgers. These colorful burgers are Sweet, Smoky, Spicy...and vegetarian!

I’m sure by now you’ve had the Impossible or Beyond Burger. These hit the spot when I’m craving something that tastes like meat. They have the same texture of meat, and I know what to expect. However, these meat analogs are EVERYWHERE now, and it’s hard to find a veggie burger that is made out of, well, vegetables.

Here are some fun (and beneficial) facts about a few of the ingredients:

• Quinoa. The insoluble fiber in quinoa is what keeps us “regular” (improves bowel emptying). When we refine grains and turn whole wheat bread into white bread, for example, the insoluble fiber contents decrease.[1] Fiber also helps us stay fuller for longer.

• Walnuts contain high amounts of ALA, an anti-inflammatory omega-3 fatty acid. Walnuts also can reduce oxidative stress by decreasing free radical levels from their antioxidant effects. Oxidative stress is what occurs when the body’s antioxidants (think: green tea, berries, dark chocolate) are overpowered by free radicals (think: cigarette smoke). Too much oxidative stress leads to cell death, and other chronic diseases such as diabetes, dementia, and cardiovascular disease. [2]

• Black beans. Along with whole grains, they are a complex carbohydrate and have a low glycemic index: they don’t cause a surge in blood sugar, which also means there won’t be a crash.

• Sweet potato. If the orange color wasn’t enough of a hint, orange sweet potatoes are a fantastic source of beta carotene (the preform of vitamin A), which is an antioxidant and good for eye health.[3]

• Spices. Chili pepper increases fat oxidation which means it helps us burn fat better. It also has been shown to increase thermogenesis in the body, which may induce weight loss and prevent weight gain. Lastly, chili peppers can help reduce insulin resistance, which is seen with diabetes. [4] When our bodies are resistant to insulin, the glucose we get from our food cannot be taken up into our muscles and tissues, and instead remains in the blood. This is what we refer to as high blood sugar, a precursor for diabetes, and we definitely don’t want that.

References

[1] Slavin J. Why whole grains are protective: biological mechanisms. Proc Nutr Soc. 2003;62(1):129-134.

[2] Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020;12(2):550.

[3] Burri, B. Beta-carotene and human health: A review of current research. Nutrition Research. 1997 ;17(3):547-580.

[4] Varghese S., Kubatka P., Rodrigo L., et al. Chili pepper as a body weight-loss food. Int J Food Sci Nutr. 2017;68(4):392-401.

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S3 VEGGIE BURGERS RECIPE

Servings: 4 patties

Prep time: 45 minutes

Cook time: 15 minutes

Total time: 60 minutes

INGREDIENTS

• 1 garlic clove, minced

• 3-4 tablespoon olive oil

• 1 15 oz can of black beans, drained

• 1 cup cooked quinoa

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

• 1 beet, peeled

• 1/2 cup walnuts chopped finely

• 1 medium sweet potato (skin removed)

• 1/2 teaspoon cumin

• 1/2 teaspoon paprika

• 1/2 teaspoon chili powder

• 2-3 tablespoons BBQ sauce

• 4 100% whole wheat sandwich buns (may use thins if preferred)

• 4 tablespoons goat cheese or more to liking

• small handful of arugula

• salt to taste

DIRECTIONS

1. Microwave sweet potato until soft, around 8-12 minutes microwave dependent. Remove skin from sweet potato, mash well, set ¾ cup aside and let cool.

2. Grate the beet.

3. Heat 2 tbsp of olive oil on a pan over medium heat.

4. Cook the minced garlic for about 30 seconds, then add the mushrooms and cook until soft (about 3 mins).

5. Turn off the heat and add the black beans. Roughly mash the beans in the pans and mix well with the garlic and mushrooms.

6. Add the cumin, paprika, chili powder, and if so desired, a pinch of salt.

7. Add the walnuts and quinoa in increments while continually mixing everything. Adding the walnuts dust will help hold the patties together.

8. Add 2-3 tbsp of BBQ sauce into mixture.

9. Shape into patties with hands. Patties can store in refrigerator for up to 3 days.

10. Heat 1-2 tbsp of olive oil on a large pan over medium-low heat. Place the patties on the pan and cook until each side is golden brown (about 8 minutes per side).

11. Serve on 100% whole wheat burger buns and top with arugula and goat cheese.