Fitness Lifestyle Recipes

The Truth About Veggie Burgers- (Plus- a Recipe!)

Are you trying to cut back on red-meat?

Many people have turned to soy-based meat-free products from brands such as Morningstar and Boca to fulfill their burger/meat cravings.

However, as with many processed “health foods,” there are some scary facts about Morningstar and many of its other competitors that can make you think twice about relying on these “fake” meat substitutes!

Here’s something to “chew” on:

  • They contain harmful GMOs, which are related to many health complications
  • They contain hidden sources of MSG
  • They are full of cheap oils such as canola oil, soy oil, and corn oil which are produce neurotoxin byproducts as well as an overabundance of Omega 6 fatty acids (Not to be confused with Omega 3 fatty acids, which are EXTREMELY good for you!)
  • The soy used to make most veggie burgers are made with a very harmful compound called hexane, which is also listed as a hazardous air pollutant!

Scary, huh?

Now, I understand that these sort of products are extremely convenient time-savers, so there will be times when you will want to pick some up frozen meatless patties regardless. Just make sure to pick up 100% USDA Organic veggie burgers, as these do not have many of the harmful by-products listed above!

Or even BETTER- make your own!

I make black bean burgers ALL THE TIME, because they’re delicious, easy, fast, and very filling and nutritious. Here’s my favorite recipe:


You will need:

1 can black beans
1/4 cup diced onion
1 eggs
2 TBS. oat flour
(blend whole oats in blender until flour consistency)
1 clove garlic (or 1 tsp. minced)
1 tsp. cumin
1 tsp. chili powder
1/2 tsp. pepper
1/2 tsp. garlic salt

(Also you will need around 3-4 extra eggs to add on top after cooking if you wish!)


1.) Mash all of the above ingredients into a medium-sized bowl.
2.) Form into patties (this amount will usually make around 3-4 depending on the size)
3.) Sautee in a little bit of olive oil for about 3-4 mins on each side on medium heat
4.) Remove black bean burgers from pan, then pan-fry the eggs you wish to top with. I love to do mine with over-easy eggs, as the runny yolk tastes delicious over the top of the burger!

I like to serve these without a bun for a low carb, healthier option, but feel free to add a bun if you wish! Some great toppings for these include guacamole, tomatoes, spinach, and one of my favorite sauces- curry/garlic ketchup:

You will need:
1/4 cup organic tomato ketchup
1 tsp minced garlic
1 tsp. cumin
1/4 tsp. salt
1 tbs. curry paste or curry powder

Mix together in small bowl  and use it to top your favorite sandwiches.
It’s a kicked-up version of the normal tomato ketchup and adds amazing flavor!

As for a side, I love to ditch the french fries and roast some veggies. Roasting really brings out amazing flavor to veggies, rather than steaming/boiling them, and is one of my favorite ways to introduce veggies to people who normally don’t care for them. The following method also works for broccoli:

You will need:

1 package fresh brussels sprouts
1 tsp. garlic
1 tbs. olive oil
1 tsp. rosemary

1.) Preheat oven to 350 degrees.
2.) Wash and dry brussels sprouts, then coat them with olive oil and the rest of the spices.
To reduce on oil, you can also use Pam Olive Oil spray if you wish!
3.) Roast for about 20-25 minutes.

And enjoy!

If you want more variety, check out these other recipes:
Open-Faced Falafel Burgers Recipes
Open-Faced Falafel Burgers

Lentil-Barley Burgers with Fiery Fruit Salsa Recipes
Lentil-Barley Burgers with Fruit Salsa

Healthy Grilled Portobello Burgers Recipe
Portobello Burgers

 Red Lentil Burgers with Kale Pesto

[Source for other recipes: Cooking Light/One Green Planet]

(This is a cross post from the blog of The Nutrition Shoppe, which I co-operate. Make sure to check them out if you need any supplements, protein powder or anything, it’s my GO-TO source and an amazing company! All of their products are A+ IMO 🙂

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1 Comment

  • Reply Lisa Roy May 1, 2013 at 9:18 pm

    These sound delicious, definitely going to give them a try!

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