Plant-Based Living & Savory Veggie Burgers

gluten free and vegan veggie burger for plant-based living
gluten free and vegan veggie burger for plant-based living

Does it seem like more and more people are going Plant-based in the new year? Maybe you're considering this trendy diet yourself. Here are 3 tips to start your plant loving lifestyle plus a delicious burger to get you started!

Many diets like vegan or paleo are characterized by what they exclude, plant-based living on the other hand is all about what it includes — a whole bunch of yummy plant foods! Calling it a "diet" is selling this lifestyle short. Following a plant-based diet means you're actually including more foods into your daily eats. Foods like fruits, veggies, beans, and whole grains. If you're not ready to surrender your carnivorous habits, no worries, plant-based living might be calling your name.

So you're ready to give it a try? Here's how you can start:

1. Reduce your intake of processed foods and meat.

That's right, you don't have to give up meat but limiting processed foods and meats is an important step. Don't feel bad if you fall off the wagon, because a lot of those processed foods are highly addictive.... chips, sodas, packaged cookies and crackers just to name a few.

2. Get to know your Fruits and Veggies

Sure you know about apples and carrots, but what about kohlrabi and persimmons? Try different fruits and veggies and you'll discover some you just may love. It may be tough to do, be sure to give some of your not-so-favorite plants a second-chance. Sometimes a different preparation method can change your mind quickly! [Think roasted brussel sprouts versus steamed... crisp goodness or mushy yumminess]. 3. Bring on the plants!

Start putting more plant foods into each of your daily meals. Start making healthy swaps like a piece of fruit for a snack instead of that pack of gummies. Filling your plate with more plants will help you to begin crowding out the not-so-good stuff.

Are you ready to start living more plant-based? Here's a whole-food, plant-based burger to get you going!

Most people know me as a dessert junky but I love a good veggie burger right off the grill as much as the next person.  One of the new favorites in our home are my Veggie Burgers, so I thought I would share the recipe with you.  The Veggie Burgers are quick to make and seem to be devoured even more quickly!

gluten free and vegan veggie burger for plant-based living
gluten free and vegan veggie burger for plant-based living

Veggie Burgers

Ingredients

  • 1 can black beans (drained and rinsed)
  • 1/2 zucchini
  • 1/3 red onion
  • 1 carrot
  • 1 flax egg (1 Tablespoon flax or chia meal + 3 Tablespoons water; let sit 5min)
  • 1 cup quick oats or coarsely chopped rolled oats
  • 1 Tablespoon spicy mustard
  • 2 Tablespoons nutritional yeast (optional)
  • 1 teaspoon each onion and garlic powder
  • 1 teaspoon paprika
  • lots of salt and pepper and whatever seasonings you like, really!
  • (ghost pepper chili powder. Totally optional, I used 6 tiny shakes and there was plenty heat!)

Directions

I said this comes together quickly... Heat a grill pan on the stove top to medium heat (or fire up your grill!).  Using a food processor, shred your zucchini, onion and carrot.  Squish the contents of the food processor with a paper towel to soak up as much of the water as you can.

gluten free and vegan veggie burger for plant-based living
gluten free and vegan veggie burger for plant-based living

Add your rinsed and drained black beans to a mixing bowl and loosely squish them around with your hands (this gets a bit messy) so the beans are decently mashed but you keep a few are intact.  Next add all of your other ingredients and mix the contents until its all well incorporated.  If you think it's too wet, add a few more oats to the mix.  Form your mixture into five or six patties and start grilling!  I cooked mine about 6 minutes on each side cause they were kind of thick and I like them a little burnt.

gluten free and vegan veggie burger for plant-based living
gluten free and vegan veggie burger for plant-based living

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Nutrition Facts

Amount Per Serving (5 servings) Calories 169 Total Fat 3g Saturated Fat 0g Trans Fat 0g Polyunsaturated Fat 1g Monounsaturated Fat 1g Cholesterol 0mg Sodium 463mg Total Carbohydrate 29g Dietary Fiber 9g Sugars 2g Protein 9g Micronutrients Vitamin A 2679IU Vitamin C 5mg Calcium 45mg Iron 2mg Phosphorous, P 198mg Caffeine 0mg Magnesium 78mg Potassium, K 424mg Vitamin K 6µg Leucine 1g Lysine 1g