Veggie burgers are a good source of fiber and nutrients. They are also very easy to make. Good recipes to try are Tofu Veggie Burgers and Potato Veggie Burgers.

The best kind of veggie burgers are the ones that are low in calories and fat. These veggie burgers are currently considered as the standard all American fare. It is now commonly served at sports arenas, fast food restaurants, schools and amusement parks. Hence, are they truly healthier than burgers made from extra lean ground beef?

Having the chance to cut down on saturated fat is one of the best reasons you can have in choosing a veggie burger over a meat burger. It is noted that a hamburger has about 4-7 grams of saturated fat but it can vary depending on the size of the burger. The daily limit is usually 15-25 grams but this can also vary according to the calorie needs as well as the blood cholesterol level of a person. For veggie burgers, they usually contain 0-1 gram of saturated fat.

For burgers with extra lean ground beef, they can reduce saturated fat but merely from 3-5 grams. The better options are actually turkey, salmon and chicken burgers. Even at 2-3 grams, their set saturated fat is already as low as that of a veggie burger.

Veggie Burger Recipes

Tofu Veggie Burger – The preparation time for this veggie burger recipe is only 10 minutes. Ingredients are 1 piece of onion (diced), ½ lbs. of firm tofu (drained then mashed), 2 tablespoons of wheat germ, 2 tablespoons of soy sauce, 2 tablespoons of flour, cooking oil, a dash of pepper and salt.

The first step is to mix all the ingredients in a bowl (excluding the cooking oil) and form them into patties.

Then, heat some oil over medium-high heat.

Lastly, fry your tofu veggie patties until they become brown and crisp.

Potato Veggie Burgers – Potatoes are known as good absorbers of flavor. They also have a satisfying texture – soft and crunchy. You can even spice up this potato veggie burger recipe with some seasoned salt and garlic.

Ingredients for this recipe include 1 piece of carrot (grated), 1 cup of canned black beans, ½ onion (diced), 4 scallions (chopped), 3 pieces of potatoes (grated), 1 cup of corn, cooking oil, pepper and salt.

The first thing to do is to mash the beans using a potato masher or a fork. Then, add the other ingredients (excluding the oil). Mix all the ingredients thoroughly. Afterwards, shape your mixture into veggie patties.

The next step is to heat 2 tablespoons of olive oil. Then, cook each potato veggie patty until it is brown and crisp. This will take about 3 mins. for each side.

Tofu Burger yield: 6 burgers
Ingredients:
• 1 lb tofu
• 1/2 cup whole wheat flour
• 3 Tbsp. nutritional yeast
• 2 Tbsp. vegetable bouillon powder
• pepper to taste
• 2 Tbsp. soy sauce
• 1/4 cup (or more) sesame seeds
• 1 small scrubbed potato
• 1/4 tsp. (or more) garlic powder
• onion powder to taste, or one small onion

Grind the tofu, potato and onion (if using) in a food processor. Don't let it get too fine. Mix in remaining ingredients, shape into burgers and bake at around 350 degrees on a very lightly oiled cookie sheet for 15-20 minutes, turning once. They can also be fried.