Kick Off Your Summer with Heart-Healthy Veggie Nut Burgers!

Plant-Based Keto Raw Vegan Burgers

Summer is just around the corner, and you know what that means – it’s time for outdoor gatherings, BBQs, and sharing delicious food with friends and family. But why settle for the same old, unhealthy options when you can impress everyone with these Sweet and Savory Veggie Nut Burgers – the perfect addition to your summertime menu.

This veggie burger recipe is packed with heart-healthy nuts and loaded with fiber-rich vegetables that are naturally gluten free. They have a fabulous balance of flavors and textures. Not only do these meatless burgers taste great, but they are low carb, gluten free, and also support your heart and blood sugar. The combination of fresh herbs and spices makes these low carb veggie burgers burst with flavor that’s hard to resist.

So, get ready to enjoy the best veggie burger recipe that’s not only good for your health but also a hit at any summer party. Let’s make this season about savoring every bite while taking care of our bodies. 

Happy summer and happy eating!

What Are Veggie Nut Burgers Made Of?

This vegan burger patty is a combination of whole food, nutrient-dense ingredients that support the heart and balance blood sugar. The base of this patty is a mix of nuts like walnuts, Brazil nuts, and almonds, which are rich in heart-healthy fats and delicious flavors. Shredded zucchini and carrots add a touch of sweetness. 

Chickpea miso brings a savory umami flavor while fresh celery and green onions enhance it. Parsley, sage, and thyme infuse the burger patties with fresh, vibrant tastes while flax seeds acts as a binder.  A hint of garlic, sea salt, and white pepper round out the flavors, making these burgers both delicious and nutritious.

Customize the flavors in this veggie burger recipe to make them your own. Summer is the perfect time for fresh herbs like oregano and basil, so make an Italian burger. Everyone loves the flavors of Tex-Mex, so you could add cilantro, and use smoked paprika, chili powder, and cumin instead of the sage and thyme.

Have a nut allergy? Use seeds instead. You can easily swap out the nuts for equal amounts of sunflower seeds and pumpkin seeds. You may want to add some ground chia seeds or flax seeds to make them heart-healthy, too. Add some water to the mix, if the chia or flax makes the mix too dry.

Serve these veggie burgers with Flax Crips or inside Flax Tortillas or along side this Rainbow Crunch Bowl Raw Veggie Salad.

How Do You Make Veggie Nut Burgers?

Creating these delicious Sweet and Savory Veggie Nut Burgers is very straightforward. Start by placing half of your nuts—walnuts, Brazil nuts, or almonds—in a food processor and grinding them into a fine powder. Add the chickpea miso and water, pulsing until well combined. Next, add in the shredded zucchini, being careful to retain some texture.

Separately, process the remaining nuts, then combine them with the zucchini mixture in a large mixing bowl to give them a more chewy texture. 

Stir in the remaining ingredients, then form this burger mixture into patties about 1/4-inch thick and place them on a dehydrator sheet.

Finish by drying the veggie burgers in a dehydrator at 110°F for 6-12 hours. Check them at 6 hours to see if they are dry on the outside and have the texture you want.

Once done, store the veggie burgers in an airtight container in the refrigerator, where they will stay fresh for up to three days, or freeze on the trays for 1-2 hours and then move the frozen burgers into a freezer bag for up to 3 months. Make a double batch to have on hand to enjoy all summer.

Enjoy these nutritious, flavorful burgers at your next summer gathering!

When it comes to making your Sweet and Savory Veggie Nut Burgers even more heart-friendly, consider toppings that not only add flavor but also boost the health benefits.

Avocado Slices

Avocados are packed with heart-healthy monounsaturated fats, which can help lower LDL (bad) cholesterol levels. They also contain potassium which helps regulate blood pressure.

Spinach, Kale, or Romaine

Leafy greens like spinach, Romaine, and kale are rich in vitamins, minerals, and antioxidants. They provide fiber, vitamin K, and nitrates which can help improve arterial function and reduce blood pressure. 

Portobello mushrooms

Portobello Mushrooms are a great low-calorie option packed with nutrients. They contain ergothioneine, an antioxidant that helps to reduce inflammation. Their meaty texture also adds a satisfying bite to your veggie burger.

Tomato Slices

Tomatoes are an excellent source of vitamin C, beta carotene, potassium, and lycopene, an antioxidant linked to reduced risk of heart disease. 

Red Onion

Red onions are rich in flavonoids and antioxidants that promote heart health by reducing inflammation and lowering cholesterol levels. 

Cucumber Slices

Cucumbers are hydrating and low in calories while providing essential vitamins and minerals. They are also high in antioxidants which help combat oxidative stress and support heart health. 

Homemade Hummus

Instead of traditional condiments, opt for a dollop of homemade hummus. Made from sprouted chickpeas or raw zucchini, tahini, lemon juice, and garlic, hummus is high in fiber, protein, and healthy fats. 

Sprouts

Alfalfa or broccoli sprouts add a crunchy texture and are loaded with nutrients. They contain significant amounts of vitamins A, C, and K, and have antioxidant properties that support cardiovascular health.

Fresh Herbs

Fresh herbs like cilantro and basil, or parsley can add a burst of flavor and a wealth of nutrients to your burger. Herbs are rich in antioxidants and have anti-inflammatory properties.

How Do These Ingredients Help With Heart Health And Blood Sugar?

These veggie burgers are loaded with heart-healthy ingredients that also support balanced blood sugar levels. The combination of healthy fats, fibers, and phytonutrients in this recipe works together to stabilize blood sugar for sustained energy. The mix of walnuts, Brazil nuts, and almonds provides a powerful dose of essential fatty acids and vitamin E which helps reduce inflammation. These burgers are a heart-smart choice for any meal.

Walnuts, Brazil Nuts, and Almonds

Nuts like walnuts, Brazil nuts, and almonds are not only delicious but also packed with nutrients that support the heart in various ways. They offer a rich mix of healthy fats, antioxidants, and other bioactive compounds that support cholesterol management, reduce inflammation, and improve overall cardiovascular function. 

Walnuts are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), known for its anti-inflammatory properties and ability to lower triglycerides. These omega-3 fatty acids help reduce inflammation. Regular consumption of walnuts has been shown to lower LDL (bad) cholesterol and increase HDL (good) cholesterol which helps improve blood lipid profiles. Walnuts also enhance the function of the endothelium, the lining of the blood vessels, which helps maintain proper vascular function and reduces the risk of atherosclerosis.

Brazil Nuts are rich in selenium, a mineral that acts as a powerful antioxidant, protecting cells from damage. Selenium helps reduce oxidative stress, which can damage blood vessels and lead to heart disease. Consumption of Brazil nuts has been linked to lower levels of total cholesterol, LDL cholesterol, and triglycerides, as well as improved HDL cholesterol levels. The bioactive compounds in Brazil nuts improve endothelial function, aiding in the maintenance of healthy blood pressure and reducing the risk of cardiovascular disease.

Almonds are high in monounsaturated fats, fiber, and vitamin E. Several clinical trials have demonstrated that almonds can significantly reduce LDL cholesterol levels. Almond consumption has been associated with maintaining or even increasing HDL cholesterol levels which helps remove LDL cholesterol from the arteries. The magnesium in almonds helps to regulate blood pressure and reduces the risk of hypertension.

Zucchini

Zucchini is packed with essential vitamins and minerals. It contains high levels of potassium needed for maintaining healthy blood pressure levels by counteracting the effects of sodium. A diet rich in potassium is associated with reduced risk of hypertension and stroke. 

The antioxidants in zucchini, including lutein, ?-carotene, zeaxanthin, and dehydroascorbic acid, are important for the heart. These compounds help neutralize harmful free radicals and reduce oxidative stress and inflammation. These antioxidants help protect the endothelial cells lining the blood vessels enhancing vascular function and reducing the risk of atherosclerosis.

Chronic inflammation is a known risk factor for cardiovascular disease. Zucchini's bioactive compounds, such as its polyphenols and vitamins are strong inflammatories. These compounds help reduce the levels of inflammatory markers decreasing the overall inflammatory response . This reduction in inflammation helps protect the heart and blood vessels from damage and disease progression.

Zucchini is a good source of dietary fiber, which is essential for heart health. Dietary fiber helps lower LDL cholesterol by binding with cholesterol particles in the digestive system and carrying them out of the body. Lower LDL cholesterol reduces the risk of plaque formation in the arteries, preventing atherosclerosis and promoting better cardiovascular health.

Maintaining stable blood sugar levels is important for heart health, and zucchini helps in this regard as well. Its low glycemic index and high fiber content help regulate blood sugar levels. Stable blood sugar levels reduce the risk of insulin resistance and type 2 diabetes, a significant risk factor for cardiovascular disease.

Chickpea Miso

Miso contains antioxidants, probiotics, and various essential nutrients that contribute to its therapeutic properties.

Miso is rich in antioxidants, including various vitamins and polyphenols, that help protect the heart by preventing cellular damage and maintaining the integrity of blood vessels. Regular consumption of miso has been shown to positively impact lipid metabolism, leading to lower levels of LDL cholesterol and higher levels of HDL cholesterol.

Despite its sodium content, miso does not adversely affect blood pressure like regular salt. Studies indicate that the sodium in miso behaves differently due to the fermentation process, which seems to mitigate its impact on blood pressure. This makes miso a safer option for those managing hypertension.

Miso's complex carbohydrates and proteins contribute to the slow release of glucose into the bloodstream, preventing post-meal spikes in blood sugar levels. Additionally, the magnesium and B vitamins in miso enhance insulin sensitivity, allowing the body to use glucose more effectively and regulate blood sugar levels.

The probiotics in miso support a healthy gut microbiome for efficient digestion and metabolism. A healthy gut helps regulate blood sugar levels by improving nutrient extraction and utilization. Furthermore, the bioactive compounds in miso, including isoflavones and saponins, have anti-inflammatory and anti-cancer properties which reduce the risk of chronic diseases.

Carrots (Don’t peel them!)

Carrots are packed with nutrients that affect the heart and blood sugar. Research has shown an inverse relationship between carrot consumption and cardiovascular disease mortality. People consuming one or more servings of carrots daily had a significantly lower risk of CVD death.

The secret behind these benefits lies in the high concentration of phenolic compounds found in carrots. Carrots are rich in hydroxycinnamic acids and their derivatives, with chlorogenic acid being the predominant phenolic compound. These compounds, especially found in the carrot peel, show potent antioxidant properties that minimize the risk of cardiovascular diseases. These polyphenols not only protect the heart but are also anti-aging, anti-carcinogenic, and anti-diabetic.

The polyphenols in carrots also enhance bile secretion, reduce cholesterol and lipid levels in the blood, and show antimicrobial properties.

Celery

Celery has an impressive nutrient profile which includes essential vitamins and minerals such as vitamin K, vitamin C, potassium, and folate, which all contribute to cardiovascular health.

Celery has phthalides. These phytochemicals help relax the tissues of artery walls, increasing blood flow and reducing blood pressure. This decrease in blood pressure reduces the overall workload on the heart which helps lower the risk of cardiovascular diseases. Celery's high potassium content further aids in regulating blood pressure by balancing the effects of sodium.

Celery is also rich in antioxidants like caffeic acid, luteolin, tannin, saponin, and kaempferol. These compounds have powerful antioxidant properties that combat oxidative stress and inflammation. These antioxidants reduce damage to blood vessels and improve overall cardiovascular function.

Research has shown that celery can prevent a variety of conditions beyond heart disease. It can help prevent jaundice, liver and spleen diseases, urinary tract obstructions, gout, and rheumatic disorders. Celery also reduces glucose and blood lipids, which can further strengthen the heart. Additionally, it possesses antifungal and anti-inflammatory properties, and its essential oils have antibacterial effects.

Green Onion

Green onions, also known as scallions, are rich in bioactive compounds, including essential vitamins and minerals.These are loaded with constituents that provide antimicrobial, antioxidant, antitumor, immunoregulatory, antidiabetic, anti-obesity, and anti-inflammatory properties. 

The major vitamins in green onions include vitamin A (as pro-vitamin A-beta carotene), several B vitamins (thiamine, riboflavin, niacin, pyridoxine, and folate), vitamin C, and vitamin K. 

Vitamin C is particularly abundant in green onions and plays a key role in boosting immune defenses, aiding collagen production, and providing antioxidant protection. 

Vitamin K is essential for blood clotting and bone health allowing for proper protein activation for blood coagulation.

Green onions are a rich source of potassium, magnesium, phosphorus, calcium, manganese, iron, and zinc. Potassium helps maintain nerve function, muscle contractions, and blood pressure regulation, while calcium is necessary for bone health, blood clotting, and muscle function. These minerals, along with the trace minerals manganese, iron, and zinc, support various functions including oxygen transport, immune system health, and metabolism.

Flavonoids in green onions such as quercetin and kaempferol, along with sulfur-containing compounds like allicin, are antioxidants. These antioxidants protect cells from oxidative damage.

Flaxseeds

Flaxseeds are packed with essential omega-3 fatty acids, lignans, and various vitamins and minerals. They are one of the richest plant-based sources of alpha-linolenic acid mentioned above with the walnuts. This source of omega-3s is known for their anti-inflammatory properties which help reduce the risk of heart disease. They can lower blood pressure, decrease triglyceride levels, and prevent the formation of blood clots.

Flaxseeds are an excellent source of lignans, plant compounds with antioxidant and estrogen-like properties. These lignans help improve overall cardiovascular health by reducing inflammation and oxidative stress. They also have benefits for estrogen balancing and hormone related conditions.

Flaxseeds are rich in essential vitamins and minerals such as magnesium, potassium, and B vitamins. Magnesium plays a critical role in maintaining normal heart rhythm and promoting healthy blood pressure levels. 

Parsley, Sage, and Thyme

Parsley is rich in flavonoids, particularly luteolin and apigenin, which have anti-inflammatory properties. These compounds help downregulate cyclo-oxygenase-2 (COX-2) (you’ve probably heard of COX 2 inhibitors). These help to reduce inflammation that can lead to heart disease. Parsley's high levels of antioxidants, including polyphenols, are known to combat oxidative stress. Parsley is also a source of myristicin, known for its detoxifying effects and potential cancer chemoprevention.

Sage is abundant in anti-inflammatory and antioxidant compounds which help lower LDL cholesterol levels while boosting HDL cholesterol. This balance helps in preventing arterial plaque buildup and maintaining optimal heart function. Sage also supports improved blood circulation.

Thyme has high levels of polyphenols and antioxidants, such as thymol. These compounds reduce oxidative damage. Thyme’s antispasmodic properties aid in relaxing blood vessels, which can lower blood pressure—a key factor in heart health. Thyme’s delicate essential oils contribute to lowering heart rate and blood pressure, as well.

Making Sweet and Savory Veggie Nut Burgers today is a fantastic idea, because these burgers are packed with heart-healthy ingredients that are known to reduce inflammation, lower bad cholesterol levels, and improve overall cardiovascular health. 

This veggie burger recipe is perfect for summer. They offer a delicious and satisfying alternative to traditional meat burgers, making them ideal for your next get-together. Whether you're planning a picnic, a barbecue, or just a family dinner, these burgers will impress with their flavor and nutritional value. So, why wait? Make them today and enjoy a heart-healthy, blood sugar-friendly meal that everyone will love!

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This delicious, Sweet and Savory Veggie Nut Burgers recipe is adapted from Dr. Ritamarie’s Thyroid Revive and Thrive Recipe Collection, part of the Unstoppable Health Community of the Empowered Self Care Lab.