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Healthy Living Recipes

Deb Morgan: It’s summer, so let’s boil up some fresh corn on the cob, slice open the watermelon, and grill (or bake) up some burgers! Here are two great burger recipes, one vegan and one made with organic turkey. Whip up a batch of each and invite your friends over to share a great meal.

Read John Bagnulo’s commentary: Turkey Burgers or Black Bean Burgers?

If you are trying to decide between using turkey or black beans as the primary ingredient in these great burgers, there are some distinct nutritional differences that you should be aware of.

The black bean recipe is vegan and contains a significant amount of both soluble fiber, great for lowering blood lipids (cholesterol and triglycerides), and plant protein, helpful in reducing risk for most chronic diseases. More and more research is showing that increasing our daily consumption of plant protein (beans being the best source overall) makes us more insulin-sensitive, helps lower blood pressure, and also helps lower blood lipids. Plant protein also reduces the risk of developing many forms of cancer.

The turkey burgers, on the other hand, offer significantly more zinc and are a good source of B12 (a vitamin that is usually missing in a vegan or entirely plant-based diet). With either of these burger recipe versions, your saturated fat intake will be greatly reduced in comparison to beef-based recipes.

Sun-Dried Tomato Turkey Burgers

Makes four burgers.

1 pound organic ground turkey meat
¼ cup sliced sun-dried tomatoes
2 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
2 tablespoons chopped fresh basil
1 clove garlic, minced
1 shallot, minced
1½ teaspoons Dijon mustard
Pinch salt
Pinch black pepper

Soak sun-dried tomatoes in the olive oil until soft. Drain excess olive oil and save to use for another meal (in a salad or stir-fry). Slice tomatoes into thin strips. Combine ground turkey with rest of ingredients and form into patties. Grill, pan sear, or bake in the oven until done throughout. Enjoy any way you like them.

Black Bean Burgers

Makes four burgers.

1 12-ounce can organic black beans
¾ cup cooked rice
½ cup rolled oats
½-1 red pepper, diced
3-4 scallions, sliced thin
2 tablespoons fresh basil, sliced thin
1 tablespoon extra virgin olive oil
½ tablespoon salt

Drain beans well. Combine half of the beans and rice in a food processor and grind until rice and beans are broken up. Combine with rest of ingredients. Using wet hands, form into patties. Bake on an oiled baking tray for 20 minutes at 350 degrees or until nice and brown on top and firm to the touch. Please don’t try cooking these on a grill as they will stick; they work best in the oven.

Find more delicious and nutritious recipes in Kripalu Recipes.