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Veggie Burgers for Meatless Monday

June 18, 2013 by Dean Simmons, Registered Dietitian

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Veggie Burgers for Meatless Monday

Meatless Monday is going mainstream in B.C., with Vancouver recently becoming the first Canadian city to proclaim a Meatless Monday (June 10, 2013).

The movement’s gathering momentum with a growing list of celebrities, schools, restaurants and institutional food services choosing to go meat free on Mondays. So, what are you going to eat next Monday? How about a delicious veggie burger? It’s summertime and veggie burgers are a crowd pleaser whether you’re at home, in the park or at the beach. Check out the ‘best recipe’ collections in the recommended resources section below for some great ideas for veggie burger recipes. 

In my mind, the ‘V’ in veggie burger stands for ‘variety’. Veggie burger recipes can be based on vegetables, grains, beans, lentils, nuts or tofu. They can be soft or crunchy, light or hearty. You choose! If you double the recipe you can use the same mixture to make veggie balls, cutlets or loaf. Freeze any extras for a quick meal later on.

Veggie Burger Tips:

  1. Add savoury flavours to the mix with mushrooms, tomatoes, miso paste or parmesan cheese. Caramelized onions or smoked chilies can really boost flavour too. 
  2. Give your burger some crunch by adding chopped nuts or flax seed to the mix. A bit of cornmeal pressed into the burger patty will also add crunch. 
  3. Starchy ingredients like mashed beans, bread crumbs, or mashed potatoes help to hold all the ingredients together. Egg or pureed tofu also work well. 
  4. Smaller patties hold together better. Use about ¾ cup of mix for each patty. Wet your hands, form the mix into a ball and then flatten slightly. Place each formed patty on a lined baking sheet. 
  5. Try baking, broiling or pan-frying your burgers (flipping only once) as your patties may fall apart on the grill.

Good luck and good eating!

Related Posts:
When the Vegetarians Come Over for Dinner

Recommended Resources:
Canadian Living: Our Best Veggie Burgers
Eating Well: Healthy Veggie Burger Recipes
Cooking Light: All-Time Favorite Veggie Burgers Top 12 Most Popular Veggie Burger Recipes

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Comments (2)

jessica martel

Posted on Tuesday February 11, 2014 a 11:51pm

do you have the nutrition date for this? :)

hurrell's picture

Healthy Families BC

Posted on Wednesday February 12, 2014 a 2:59pm

Hi Jessica, Just to be clear on this. Are you wondering about the nutrition data? Thanks, HFBC


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