Form mixture into 4 equal patties. Put in fridge and let chill 30 minutes.
While burger patties chill in the fridge, prepare grill to cook on medium heat. Lightly oil grill grate.
Place patties on grill once chilled and cook 7 minutes on each side. During the last few minutes of cooking on the second side, place buns on grill to toast them, about 2 minutes. Remove patties and buns from grill, build burgers as desired, and serve.
You can also add your own toppings after grilling and placing on buns, such as onions, mozzarella cheese, lettuce, tomato, avocado, or condiments of your choosing.
Health benefits of quinoa
Those with wheat allergies or those who follow a vegetarian or vegan diet can enjoy this wheat-free grain, says BBC Good Food. It’s packed with protein and vitamins, and it’s the perfect alternative to more starchy grains like rice.
When you cook quinoa, it becomes soft and slightly crunchy and creamy. As part of a meat-free burger, quinoa provides moisture and can act as an emulsifying agent — which means it can help the rest of your burger’s ingredients stick together. This is especially beneficial for grilling, because you don’t want your burger patties to crumble and fall through the grate.
Health benefits of beans
Beans are also an important part of any meat-free burger. They add protein and fiber and, like quinoa, help act as a sort of “glue” to keep the rest of your ingredients intact, especially when mashed first. Beans will also help to thicken your burger and give it a texture that more closely resembles a more traditional hamburger made with beef.
Grilled sweet potatoes
If you’re craving fries to go along with your healthy quinoa burgers, you don’t have to buy flash-frozen fried potatoes to heat up in the oven. For a few extra health benefits, grill sweet potato “fries” — they resemble more traditional french fries, but aren’t actually fried. They’re lower in sodium, calories, and fat — and you will absolutely love the taste.
Grilled Sweet Potato “Fries” (serves 4)
Prep time: 32 minutes
- 2 sweet potatoes, medium
- 2 teaspoons olive oil
- 1/2 teaspoon paprika
- 1/4 teaspoon black pepper, freshly ground
Prepare grill to cook on medium-high heat. Lightly oil grill grate.
In a microwave, cook sweet potatoes on high about 7 minutes, or until tender. Transfer to cutting board and wait to cool, about 10 minutes.
Cut potatoes into wedges lengthwise, 8 wedges in total. On a sheet pan, drizzle sweet potato wedges with olive oil, paprika and pepper, then toss to coat. Cook on grill about 3 minutes per side, or until wedges are slightly charred and cooked through. Serve as an appetizer or side.
If you have enough room, you can grill your sweet potatoes alongside other items for your meal — just make sure these additional items also cook at medium-high heat. Otherwise, grill separately, or adjust cooking time accordingly.
Health benefits of sweet potatoes
According to The World’s Healthiest Foods, sweet potatoes provide vitamins A and C, fiber, and multiple B vitamins. You’ll also find a healthy amount of antioxidants, compounds in foods that research suggests promote anti-aging.
White potatoes are not bad for you — as long as you avoid frying them. However, unlike white potatoes, sweet potatoes are high in potassium and vitamin A. Dip your sweet potato wedges in a (healthy!) source of fat to optimize vitamin absorption. Greek yogurt is a tasty option.
When hunting for the perfect side dish, it’s tempting to fall back on the familiar — and often times, the familiar isn’t always healthy. You’re much better off skipping the potato salad and going with something you might not consider grilling.
Grilled Basil Tomatoes (serves 4)
Prep time: 15 minutes
- 2 ripe tomatoes
- Black pepper
- Olive oil
- 4 basil leaves, thinly sliced
Prepare grill to cook on high heat. Lightly oil grill grate.
Cut each tomato in half (you should have 4 halves) and remove pulp and seeds. Season each tomato half with salt and pepper, and brush “open” sides with olive oil. Place open side up on grill and cook, covered, for up to 4 minutes. You might want to consider using a grill basket to make cooking your tomatoes easier, but it’s possible to grill them successfully without one (you’ll just have to watch them more closely as they cook).
Remove tomatoes from grill with a spatula, put on serving plate, and add chopped basil leaves to each. Add more olive oil for added flavor before serving. Serve as a side dish or as part of a vegetable salad.
Health benefits of tomatoes
Tomatoes, according to Medical News Today, offer a wide range of health benefits. In addition to their vitamins A and C content, like sweet potatoes, tomatoes are also an excellent source of antioxidants. Their low sodium content makes them an ideal condiment to add to any kind of sandwich.
Eating more tomatoes also benefits your skin, because they’re a prominent source of vitamin C. Your body needs adequate amounts of vitamin C to synthesize a substance called collagen, a protein in your skin (and many other places) essential for optimal health. It’s also important for healthy digestion.
Grilling is a great way to enjoy delicious food while sticking to your diet. Burgers and hot dogs are great, but don’t hesitate to break from BBQ tradition and try something different. Your heart and liver will be eternally grateful for your daring adventures into the realm of healthy grilling — and once you fall in love with grilled veggies, there’s no turning back.
You may also like: