Get your grill on—without the meat!

August 20, 2012

Quick—what’s your quintessential summer food? I’m betting that for many of us, it’s something grilled, especially burgers. I love me a good burger as much as the next gal, but I’d rather skip the cholesterol (and those complimentary hormones and antibiotics, thanks). Give me a big, juicy veggie burger instead.

I can hear the response now: veggie burgers aren’t “real” burgers, they’re too fragile, you can’t grill them, they’re bland, they taste like. . . . vegetables. Well, I’m here to show you that you can enjoy hearty (dare I say, “meaty”?) veggie burgers this summer, by following just a few quick tips.

Choose savory, umami flavors for the bulk of the burger. Mushrooms, zucchini, eggplant, beans or lentils and certain nuts (walnuts and Brazil nuts spring to mind) can all transform a “too-veggie” burger into a meaty, savory treat. Paired with herbs that are often used on beef or poultry (such as sage, thyme, rosemary), they will convert the flavor into something more robust.

For a firmer burger, add plenty of binders. A good veggie burger will hold together well even when freshly cooked (though they are a bit more delicate than beef burgers, of course). Include oats, breadcrumbs, flour, ground flax or chia for binding power.

Don’t forget the protein. Just like a meat-based burger, a successful veg-based one will provide you with a good hit of protein. Try lentils, beans, tofu, nuts, or seeds for the base.

Feel free to grill your veggie burgers! The trick to grill-worthy veggie burgers is to basically double cook them. First, bake your burgers in the oven until done (some people pan-fry, which can taste lovely, but to avoid excess oils and produce a firmer burger, baking is preferred). Then—and here’s the key—cool and refrigerate overnight. The next day, your burgers will remain firm and ready for that BBQ. Be sure to oil your grill first (unlike high-fat meat patties, the veggie variety will stick otherwise), then throw them on with your other burgers and join the summer party!

If you’ve never tried a veggie burger, you might just be surprised at how substantial, satisfying and savory they can be. So get your grill on—without the meat!

Some great veg-based burgers to get you started:

• Chipotle Black Bean Quinoa Burgers
• Sweet Potato and Buckwheat Burgers
• Hummus Burgers
• Classic Veggie Burgers (Soy-Free)
• Pecan-Mushroom Sliders
• Olive Lentil Burgers

About the author

Ricki Heller

Ricki Heller is a whole foods chef, TV personality and author of the Canadian bestseller Sweet Freedom: Desserts You’ll Love without Wheat, Eggs, Dairy or Refined Sugar (one of only three cookbooks endorsed on Ellen DeGeneres’ website) as well as three e-cookbooks. She has appeared on Canada AM, Breakfast Television and appears regularly to discuss healthy eating on Rogers’ Daytime and In the Know. She writes the popular food blog Diet, Dessert and Dogs, where she chronicles her ongoing challenges with candida, offers entertaining anecdotes about life, shares sugar-free, vegan, whole-foods recipes and provides a platform for her two chatty lab-border collie cross dogs, Elsie and Chaser. She lives near Toronto with her husband and two “girls.”

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