Summer Burgers with Zucchini and Vegan Tzatziki

These burgers are so fresh and summery, and with that, the tzatziki is an absolute summer hit!

You can eat each part of this recipe individually, but in combination, they bring an absolutely unique euphoria of flavors.


Today, let's take a look at zucchini, what they hide, and how they help our health!


Rich in Many Nutrients

Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds.


One cup (223 grams) of cooked zucchini provides:

  • Calories: 17

  • Protein: 1 gram

  • Fat: less than 1 gram

  • Carbs: 3 grams

  • Sugar: 1 gram

  • Fiber: 1 gram

  • Vitamin A: 40% of the Reference Daily Intake (RDI)

  • Manganese: 16% of the RDI

  • Vitamin C: 14% of the RDI

  • Potassium: 13% of the RDI

  • Magnesium: 10% of the RDI

  • Vitamin K: 9% of the RDI

  • Folate: 8% of the RDI

  • Copper: 8% of the RDI

  • Phosphorus: 7% of the RDI

  • Vitamin B6: 7% of the RDI

  • Thiamine: 5% of the RDI

It also contains small amounts of iron, calcium, zinc, and several other B vitamins.


In particular, its ample vitamin A content may support your vision and immune system.


Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient which tends to be reduced by cooking.


High in Antioxidants

Zucchini is also rich in antioxidants.


Antioxidants are beneficial plant compounds that help protect your body from damage by free radicals.


Carotenoids — such as lutein, zeaxanthin, and beta-carotene — are particularly plentiful in zucchini.


These may benefit your eyes, skin, and heart, as well as offer some protection against certain types of cancer, such as prostate cancer.


Research indicates that the skin of the plant harbors the highest levels of antioxidants. Yellow zucchinis may contain slightly higher levels than light green ones.


May Reduce Blood Sugar Levels

Zucchini may help lower blood sugar levels in people with type 2 diabetes.


At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes.


Low-carb diets can significantly lower blood sugar and insulin levels, both of which may keep blood sugar levels stable and reduce the need for medication in people with type 2 diabetes.


What’s more, zucchini’s fiber helps stabilize blood sugar, preventing levels from spiking after meals. Diets rich in fiber from fruits and vegetables — including zucchini — are consistently linked to a lower risk of type 2 diabetes.


The fiber found in zucchini may also help increase insulin sensitivity, which can help stabilize blood sugar as well.


Additionally, animal studies note that zucchini peel extract may help reduce blood sugar and insulin levels. This may be due to the skin’s potent antioxidants.


However, human research is needed before strong conclusions can be made.


May Improve Heart Health

Zucchini may also contribute to heart health.


Its high fiber content may be largely responsible. Observational studies show that people who eat more fiber have a lower risk of heart disease.


Pectin, one type of soluble fiber found in zucchini, appears particularly effective at reducing total and “bad” LDL cholesterol levels.


In a review of 67 studies, consuming as little as 2–10 grams of soluble fiber per day for around 1–2 months reduced, on average, total cholesterol by 1.7 mg/dl and “bad” LDL cholesterol by 2.2 mg/dl.


Zucchini is also rich in potassium, which may help reduce high blood pressure by dilating your blood vessels. Healthier blood pressure is linked to a lower risk of heart disease and stroke.


Moreover, diets rich in carotenoids — likewise found in zucchini — appear particularly protective against heart disease.


May Strengthen Your Vision

Adding zucchini to your diet may aid your vision.


That’s partly because zucchini is rich in vitamin C and beta-carotene — two nutrients important for eye health.


Zucchini also contains the antioxidants lutein and zeaxanthin. Research shows that these antioxidants can accumulate in your retina, improving your vision and reducing your risk of age-related eye diseases.


This may include a lower risk of macular degeneration, which is the leading cause of irreversible vision loss in older adults.


In addition, diets high in lutein and zeaxanthin may also lower your likelihood of developing cataracts, a clouding of the lens which can lead to poor eyesight.


May Aid Weight Loss

Regular consumption of zucchini may help you lose weight.


This fruit is rich in water and has a low calorie density, which may help you feel full (33Trusted Source).


Its fiber content may also reduce hunger and keep your appetite at bay (34Trusted Source).


Moreover, studies consistently link high fruit and vegetable intake to weight loss and a slower rate of weight gain over time.


What’s more, intake of non-starchy, dark green or yellow vegetables — with similar nutrition profiles to zucchini — appears particularly beneficial to weight loss.


Find the recipe below!

Prep: 20 min

Cook time: 20 min

Level: medium

Servings: 8 burgers

Calories per serving: 399 kcal

Find the recipe & nutrition facts below :


For burgers:

  • 8 burgers

  • 8 slices of vegan cheese or yellow cheese (cut in halves)

For the zucchini burgers:

  • 1 large zucchini (grated and drained)

  • 1 cup cooked couscous (or millet)

  • 3 tbsp. Fine oats

  • ½ onion (finely chopped)

  • ⅓ cup Chickpea flour

  • 1 tbsp. Dill (finely chopped)

  • Salt and pepper to taste

For vegan tzatziki:

  • 1/2 large cucumber, unpeeled

  • 1 cup Natural plant yogurt

  • 2 cloves garlic, finely chopped and mashed

  • 1 tbsp olive oil extra virgin

  • 1 tbsp. vinegar

  • 1/2 tsp salt

  • 1 tbsp. chopped fresh dill


Method:

Step 1: In a large bowl, mix all the burgers products and form large burgers with the size of loaves (the mixture is slightly crumbly, so press them with a few movements.)

Step 2: On a heated pan with a little oil, place the burgers and fry them on each side for about 4-5 minutes on medium heat. (carefully turn with a thin spatula)

Step 3: Prepare the tzatziki by grating and removing excess moisture from them, pressing with your hands or in cheesecloth. Mix all the tzatziki products in one medium bowl.

Step 4: Cut the buns in half horizontally, place about 2 tsp on the bottom. Tzatziki, then zucchini burger, vegan cheese, and close with the top of the bun.

Step 5: Serve with extra tzatziki on the side sprinkled with almonds or walnuts.

 
 

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