ARE MEAT ANALOGUES HEALTHY? And how to make your own veggie burgers at home. A nutrition comedy.

black beans

🥗Healthier: lentils

💰Cheaper: canned chickpeas

Lentils are a great source of protein and fiber.

quinoa

🥗Healthier: brown rice

💰Cheaper: white rice

Brown rice is more affordable and still nutritious.

burger buns

🥗Healthier: whole grain buns

💰Cheaper: regular bread

Whole grain buns offer more fiber.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is less expensive and has a neutral flavor.

Start by draining and rinsing 1 can of black beans.

In a bowl, mash the black beans with a fork until mostly smooth.

Add 1 cup of cooked quinoa to the mashed beans and mix well.

In a skillet, heat 2 tablespoons of olive oil over medium heat.

Sauté 1/2 cup of chopped onion and 2 cloves of minced garlic until translucent, about 3-4 minutes.

Add 1 cup of grated carrots and 1/2 cup of diced bell pepper to the skillet; cook until softened, about 5 minutes.

Combine the sautéed vegetables with the bean and quinoa mixture.

Stir in 1 cup of oats, 2 tablespoons of flaxseed, 1 teaspoon of cumin, 1 teaspoon of paprika, 1 teaspoon of salt, and 1/2 teaspoon of black pepper until well combined.

Form the mixture into patties.

Heat a grill or skillet over medium heat and lightly oil the surface.

Cook the patties for about 5-7 minutes on each side until golden brown.

Toast the burger buns on the grill until lightly browned.

Assemble the burgers with lettuce on the buns and serve immediately.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens