Summertime and the livin’ is easy; or should be. Our bodies know this and instinctively go to lighter food that’s easier to digest and cooler drinks that refresh and hydrate. It’s also a social season and we’re outside and entertaining more. There’s a contradiction in there though: we’ve got to feed our guests, but we want less time in the kitchen. So, summer menus are dominated by light fare that’s easy to prepare. The recipes below are no exception.
Try serving your guests three or four types of grilled veggie sliders/burgers and their cool counterparts. These recipes for veggie patties are perfect for a summer garden party. Serve them up as an alternative to heavy BBQ hamburgers and their starchy buns. They are great hot or cold.
Also check out these Healthy burger recipes to kick start grilling season
Mixed Veggie Burger
2 x 16 ounce cans of black beans rinsed and dried
1 cup finely chopped onion
½ cup chopped carrot
½ cup bell pepper
½ cup celery
2 eggs, beaten
2 tablespoons sour cream
2 ½ cups rolled oats
1 teaspoon Cajun seasoning
Salt and pepper to taste
In a food processor, blend the first five ingredients for 3-4 minutes or until pulpy. Transfer into a mixing bowl and add the sour cream and the eggs. Stir well. Fold in oats and mix well. Let mixture stand in refrigerator for 1 hour. Take out and form into patties or sliders. Preheat oven to 350 degrees. Bake patties for 45 minutes. Optional: BBQ the patties for 2 minutes on each side. Serve with zesty Pico de Gallo on the side. Makes 10 burgers or 20 sliders.
Black Bean Almond Burger
2 cups cooked short grain brown rice
2 cups cooked black beans
2 cups almond flour
½ cup almond butter or Tahini
2 bunch of parsley finely chopped
½ cup fresh coriander finely chopped
½ teaspoon sea salt
½ teaspoon curry powder
½ teaspoon cumin
3 tablespoons ground flax meal
½ cup water
½ cup finely chopped sautéed onion
2 tablespoons dried chives
In a small bowl combine the water and flax meal. Stir well and set aside. In a food processor combine all other ingredients. Pulse for 2 minutes and then gradually add the water/flax seed mixture. Refrigerate mixture for 20 minutes. Preheat oven to 375 degrees. Remove mixture from the fridge and then form into patties. Bake for45 minutes. Optional: finish on BBQ by grilling each patty for 2 minutes on each side. Serve with mango chutney on the side. Makes 10 burgers or 20 sliders.
Veggie Cheeseburgers with Portobello Mushroom Burger Buns
(Vegan and Paleo)
1 head cauliflower, cut into florets
1 cup raw or blanched cashews
1 ½ cup of almond flour
6 cloves of garlic
1/2 cup olive oil
2 tablespoons chick pea flour (if you are not Paleo you can add this to give the “cheese” a stronger flavor)
3 tablespoons balsamic vinegar
½ teaspoon sea salt
12 portobello mushroom caps
Take stems off and wash the mushrooms well. In a small bowl, combine ¼ cup of the olive oil and the balsamic vinegar. Marinate mushroom caps in this mixture for 30 minutes. In the meantime, in a large steamer, place the cauliflower, cashews and garlic cloves and steam for 20 minutes. Remove from steam, set aside and let cool for 10 minutes.
In a food processor, blend the cauliflower, cashews and garlic cloves adding the oil a little at a time while blending until the mixture is smooth. Transfer mixture to a bowl and stir in almond flour and if you are not Paleo, the chick pea flour as well. Preheat oven to 400 degrees.
Fill each mushroom cap with the “cheese” mixture and bake for 30 minutes. Remove the stuffed mushroom caps form the oven and let them cool and drain off any excess liquid. Pair the mushroom caps together, facing each other to form “burgers”. Optional: finish on the BBQ or grill for 2 minutes on each side. Serve with Jicama, Cabbage and Mango Slaw. If you do not finish the “burgers” on the grill, then you can add sliced tomatoes and lettuce to the top of each mushroom cap before pairing the “burger buns” together. Makes 12 burgers or cut into quarters and serve as hors d’ouvres.
(Ovo Vegetarian and Paleo)
1 cup of shredded or spiraled zucchini
1 head of cauliflower, florets pulsed into rice in a food processor
1 cup julienne carrots
2 cups of finely minced onions
1 teaspoon of minced garlic
1 tablespoon extra virgin olive oil
2 eggs, beaten
1 cup of almond flour
2 teaspoons arrowroot flour
Lightly sautee the first four ingredients until onions are translucent and veggies are soft in the olive oil over medium heat. Drain off any excess liquid. Let veggie mixture cool for 20 minutes then fold in beaten eggs and stir well. Add the dry ingredients and mix well. Form into patties and refrigerate for 20 minutes. Preheat oven to 350 degrees. Bake patties for 45 minutes. Optional: transfer already cooked patties to a grill or BBQ and cook 1 minute on each side. Serve with mixed pickle chutney. Makes 10 burgers or 20 sliders.
Loved these veggie suggestions? Follow a vegetarian diet plan, designed by a registered dietitian.