There was a time when the veggie burger was considered to be an option that was reserved for vegetarians or individuals who were on a weight loss plan. Today, however, the veggie burger is a popular choice for anyone who wants to make healthier choices in their diet. Even if you love the taste and aroma of a juicy beef burger, you might want to consider switching to a veggie burger every now and then.

The secrets are to make sure you have a good base structure, a binder to hold it all together, a way to keep it moist and delicious and your choice of either grilling or pan frying.

It takes a mix of ingredients to make a really good meatless burger. The base  usually requires sturdy, fibrous, shredded vegetables to create a lattice structure that will stick together, kind of like a latke, and gelling starches to glue those fibers together. But you also need kernels for textural contrast. Binding a burger comes down to starches and beans to glue the patties together.

To keep the veggie burger moist,  I’ve found that the best moisture comes from fruits (like squash or eggplant) or vegetables (hearty ones like carrots, squash, beets, sweet potatoes, rutabagas, or even artichokes or broccoli). The water is retained by the vegetables, and that moisture will be rich in flavor, so make sure to mix your mediums. Also, always mix a little oil into your burger patties.

And as far as baking vs. pan-frying is concerned, I bake first, then pan fry (in a griddle pan). You could just bake your burger, but I happen to like a crispy with crust on the outside of my burger and that takes work. It’s possible to make a grillable veggie burger, but the patties need to be very dry, and you have to be very gentle with them when flipping.

Lastly, don’t forget the necessity of garnish! Condiments, fixins, pickles, and jars of crispy onions are vital for the full veggie-burger experience. You need to accessorize; a good patty is a good start, but every veggie burger needs sauce, pickles, maybe some mayo, Dijon mustard, horseradish, a salsa or some caramelized onions.

If you’re looking to be a bit more health conscious for weight management or heart health, here are a few reasons why you should make the switch from beef burgers to veggie:

1. Low-Fat and Low-Calorie

If you’re trying to lose some weight but you don’t want to drastically change your diet, a veggie burger makes an ideal addition to your daily menu. Veggie burger patties are low in saturated fat, making them a great food for weight loss. A regular lean beef patty contains about 10 grams of fat, while the average veggie burger patty only has about 3 grams of fat.

Many veggie burgers also contain fewer calories than beef burgers. Some veggie burgers contain as few as 70 calories, compared to the average beef burger which can exceed 200 calories per serving.

2. Less or No Preservatives

Preservatives are additives that you will commonly find in processed foods. They’re added in order to extend the shelf life. I highly recommend you make your own veggie burgers but if you choose to purchase a store brand, read the label. Some burgers contain sodium nitrites, which can lead to life-threatening diseases such as brain cancer or leukemia.

3. Rich in Fiber

Veggie burgers contain more fiber than meat burgers which is great for your colon and heart health, not to mention your bathroom habits!

My favorite burger below is easy to make (it can be pulled together quickly in the food processor) and is delicious with addition of the peach salsa as a garnish.

Give it a try!

Black Bean Burgers with Peach Salsa

2 cups of cooked black beans
½ small chopped onion
1 cup bread crumbs (gluten-free can be used)
4 eggs
½ tsp. sea salt
½ tsp. cumin
½ tsp. chili powder
¼ tsp. oregano
¼ tsp. dried cilantro or 2 T. chopped fresh cilantro
1 tsp. garlic powder
½ cup carrots, finely minced
¼ cup red pepper, finely minced
3 T. olive or high-quality vegetable oil – divided

1. Preheat the oven to 400°F.
2. In a food processor combine the first 10 ingredients and puree until the mixture is well combined. Then add in the carrots, red pepper and 1 T. oil.
3. Form into burgers (whatever size you prefer) and bake for 20 minutes.
4. Add remaining 2 T. oil to a griddle pan, then transfer burgers and pan fry for 5-10 minutes per side depending on your burger size and how golden you like them.

Note: These can be served on healthy buns but my favorite way to eat them (since there are already bread crumbs in the burger) is on a bed of Bibb lettuce topped with peach salsa (below) and a colorful garden salad.

Peach Salsa:

4 large peaches diced, pitted and skin removed
½ a red onion, diced
1-2 jalapenos, diced
½ bunch cilantro, chopped
Juice of 1 large lime
Salt and pepper, to taste

1. In a large bowl, add the peaches, red onion, jalapeno, cilantro, and fresh lime juice. Stir well.
2. Season with salt and pepper.
3. Serve over the burgers or with chicken, fish, or any Mexican dish.

Serves 4