Vegan and Vegetarian Burger Alternatives for Memorial Day Cookout

16 May, 2008 (10:53)


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RECIPES: Portabella Mushroom Burgers, Vegan Eggplant Burgers, Lentil Burgers

By Rae Udy

Memorial Day is the official start of the grilling season and many people wonder what to cook for friends and family who are on special diets. If you are expecting someone who is keeping an eye on their cholesterol or fat intake or who is vegetarian at your party these quick and easy burgers will add a healthful alternative to the cookout.
Portabella Mushroom Burgers are a quick and easy main dish for the grill. Buy these large mushrooms in the grocers produce section. These mushrooms are very low in calories, about 40 per cup, and provide 5 grams protein per serving. (Source – http://www.nutritiondata.com/facts-C00001-01c22Nu.html )
Eggplant Burgers are spicy, different and delicious. Eggplants are very low in calories with only 110 for a whole peeled eggplant or 20 calories per cup. They are also almost fat-free, containing just one gram per eggplant. Eggplants are also a good source of vitamin C and K, vitamin B6 and magnesium and a very good source of dietary fiber and potassium. (Source – http://www.nutritiondata.com/facts-C00001-01c20dP.html )
Lentil Burgers are very inexpensive to make, costing just pennies each. These are a fun and tasty way to introduce legumes to the family. These ‘burgers’ are cooked like pancakes so there is no forming of messy patties by hand.
Look for lentils in the dry bean section of most grocery stores. Lentils cook in about twenty minutes and do not need to be pre-soaked like most beans.
There are also many commercial veggie burgers available at area grocery and health food stores. Frozen varieties are usually found near the waffle section and there are dozens to choose from. These can be expensive, about $3.50 for four burgers, but they are convenient.
Veggie burgers also are available in cans, but read the labels closely because some are high in sodium. My favorite vegetarian burger patty is a mix from a box. Nature’s Burger by Fantastic World Foods highlights brown rice, vegetables and sesame seeds. One burger is 170 calories and contains three grams of fat. These burgers are cholesterol-free and provide eight grams of protein each.
Serve these delicious and nutritious vegetarian burgers with lettuce, tomato, pickles, sliced onions, catsup and mustard on warm whole grain buns.

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Posted in Soy Substitutes, Uncategorized, Vegan and Vegetarian Sandwiches, Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Holiday Menus, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish

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