| Vegetarian burgers are a healthy and affordable menu | | | | Just before cooking dredge the veggie patties in flour, |
| choice for those following a high protein diet for weight | | | | shaking off the excess. In a large non-stick skillet, heat |
| loss. Making the burgers at home is as simple as | | | | the oil over moderate heat. Pan fry the patties for 3 |
| smashing canned beans and adding some of your | | | | minutes per side or until browned and crisp on the |
| favorite traditional seasonings and condiments. Try | | | | outside and heated through. |
| these healthy veggie burgers in place of traditional | | | | Place the cooked veggie burgers on the toasted |
| meat burgers and enjoy a healthy meal this summer. | | | | hamburger buns and serve with the lettuce, tomato |
| Vegetarian Burgers | | | | slices, onions, pickles, and cheese. |
| Serves 4. | | | | Each veggie burger provides about 16 grams of |
| Ingredients: | | | | protein per serving. Beans are an outstanding source |
| - 2 cloves garlic, peeled | | | | of low-fat high-fiber protein as well as many minerals |
| - 2 (16-ounce) cans pinto beans, rinsed and drained | | | | and nutrients. A one-cup serving of pinto beans |
| - 2 tablespoons light mayonnaise | | | | provides 74 percent daily value of folate, 48 percent |
| - 1 tablespoon chili sauce | | | | daily value manganese, 27 percent daily value of |
| - 2 teaspoons fresh lime juice | | | | potassium. Vegetarians, and meat eaters alike, who |
| - 2 tablespoons dry bread crumbs | | | | build a diet around plant foods such as whole grains, |
| - 2 medium green onions, thinly sliced | | | | legumes, fruits and vegetables benefit from Mother |
| - salt and pepper to taste | | | | Nature's disease fighting antioxidants and |
| - 2 tablespoons flour | | | | phytochemicals that promote wellness and longevity. |
| - 2 tablespoons canola oil | | | | Plant foods are found to be, in many cases, lower in |
| - 4 whole grain hamburger buns, toasted | | | | cost than animal and dairy protein. |
| - lettuce, tomato slices, onion, pickles, cheese slices | | | | Beans are an excellent protein choice in a high protein |
| (optional) | | | | diet because they are a low-Glycemic Index |
| To prepare burgers place the beans, garlic, | | | | carbohydrate which means they will not significantly |
| mayonnaise, chili sauce, and lime juice in the bowl of a | | | | impact blood insulin levels. Low-GI carbohydrates are |
| food process. Pulse to process until well blended, but | | | | believed to reduce insulin levels, lower cholesterol |
| still lumpy. Stir in the bread crumbs, green onions, salt | | | | levels, help control appetite, decrease the risk of heart |
| and pepper. Divide into four equal portions and shape | | | | disease and diabetes and improve overall health. |
| into patties, place on a plastic lined plate. Cover with | | | | Vegetarians who are following a high protein diet after |
| plastic wrap and refrigerate until firm, at least one hour | | | | weight loss surgery can enjoy these veggie burgers |
| or over night. | | | | as part of their healthy diet. |