Mar 31, 2015 1:00 AM

Author: Office of Public Affairs


Spring is a great time to dust off the grill and get creative with veggies. Here are three vegetarian recipes that your family is sure to love. They won’t even miss the meat.

Black Bean Burgers 

Ingredients

Cooking spray
1 (16-ounce) can black beans, drained and rinsed
½ green bell pepper, cut into 2-inch pieces
½ onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon hot sauce
½ cup bread crumbs

Preparation

  1. Preheat grill.
  2. Using cooking spray, lightly oil a sheet of aluminum foil.
  3. In a medium bowl, mash black beans with a fork until mixture is pasty.
  4. In a food processor, chop bell pepper, onion and garlic. Then stir into mashed beans.
  5. In a small bowl, mix egg, chili powder, cumin and hot sauce.
  6. Stir the egg mixture into the mashed beans. Add bread crumbs until the mixture holds together. Divide into four patties.
  7. Place patties on foil, and grill about eight minutes on each side.

Nutrition

Per burger (makes four burgers): 198 calories; 3 g fat; 53 mg cholesterol; 33.1 g carbohydrates; 11.2 g protein; 9.8 g fiber; 607 mg sodium. 

Source: allrecipes.com

Smoky Quinoa Beet Burgers

Ingredients

Cooking spray
½ large red onion, finely diced
1 cup mushrooms, finely chopped
Pinch of salt and pepper
1 (15-ounce) can black beans, rinsed and drained
¾ cup cooked quinoa
1 cup beets, finely grated
1 teaspoon cumin
½ teaspoon chili powder
¼ teaspoon smoked paprika
½ cup walnuts, finely crushed
Olive oil

Preparation

  1. Heat a large skillet over medium-low heat. Spray with cooking spray.
  2. Add onion and sauté until soft, about five minutes. Add mushrooms and a pinch of salt and pepper. Cook for three more minutes.
  3. Remove from heat.
  4. Transfer to a mixing bowl. Add black beans and mash mixture. Stir in the quinoa, beets and spices.
  5. Gradually add crushed walnuts until the mixture holds together. Divide into nine burgers.
  6. Chill burgers in the refrigerator until oven preheats to 375.
  7. Spray baking sheet with cooking spray. Arrange burgers on a sheet and brush the tops with olive oil. Bake for a total of 30 minutes, flipping at the halfway mark.

Nutrition

Per burger (makes nine burgers): 125 calories; 4.9 g fat; 17.2 g carbohydrates; 1.8 g sugar; 6.1 g protein; 3.8 g fiber; 257 mg sodium.

Source: minimalistbaker.com

Cheesy Zucchini Sliders

Ingredients

2 cups zucchini, grated
2 eggs, beaten
¼ cup onion, chopped
½ cup flour
½ cup Parmesan cheese, grated
½ cup mozzarella cheese, shredded
Salt to taste
2 tablespoons vegetable oil 

Preparation

  1. In a medium bowl, combine the zucchini, eggs, onion, flour, cheeses and salt.
  2. Heat oil in a skillet over medium-high heat. Drop zucchini mixture by heaping tablespoonful, and cook until golden, about three minutes per side.

Nutrition

Per slider (makes 12): 245 calories; 14.7 g fat; 124 mg cholesterol; 15.7 g carbohydrates; 12.8 g protein; 1.2 g fiber; 282 mg sodium.

Source: allrecipes.com

recipes nutrition

comments powered by Disqus

Sign Up for Weekly Health Updates

Get weekly emails of the latest news from HealthFeed.

For Patients

Find a doctor or location close to you so you can get the health care you need, when you need it