2 Ways To Prepare Veggie Burgers
Vegetarian burgers are a trend among people looking for healthy and nutritious recipes. They are not exclusive to those who do not consume products of animal origin, but are surprising more and more people with their delicious taste.
In this article we share 2 ways to prepare veggie burgers. The first one is with legumes, while the second is based on whole grains. Try both ways and find out which are your favorite veggie burgers!
2 ways to prepare veggie burgers
1. Cooked legumes
In the case of cooked legumes, we suggest combining them with raw onion, garlic and parsley. Even if they cook a little afterwards, we will get a very authentic hamburger flavor.
Legumes are an excellent source of plant protein and fiber. We should consume them at least 2 or 3 times a week. This recipe, therefore, is a different way to eat them.
Ingredients
- 3 cups of cooked legumes such as lentils, chickpeas or beans (600 g)
- 1 egg (optional)
- 1 small onion
- 1 bunch of fresh parsley
- ½ teaspoon of smoked paprika (2 g)
- 1 pinch of cumin
- 1 clove garlic
- Olive oil
- Salt
- Breadcrumbs (optional)
Elaboration
- First of all, we must emphasize that the legumes have to be well drained. This is essential so that afterwards they do not come apart when cooking them.
- We will mash the legumes with a fork or with a food processor. To make it look more like a meat burger, we can leave some lumps.
- Now we will add the egg and mix well. If we want vegan burgers, that is, without food of animal origin, we can do without the egg.
- Next we will incorporate the rest of the ingredients, all finely chopped: onion, garlic and parsley.
- Finally, we will add the spices and salt. Smoked paprika is the most suitable condiment to give it a flavor more similar to that of hamburgers as we know them. Cumin, on the other hand, will help us digest legumes.
- Optionally, we can coat the hamburger in breadcrumbs to give it a crisper coating.
- To finish, we can fry or bake the hamburgers, always with a little oil. As the legumes are already cooked, 20 minutes at 200 ° C will suffice.
2. Whole grains
The second way to prepare veggie burgers is based on whole grains. These are rich in carbohydrates and fiber, so we will feel energized and well satiated.
They are also an ideal option if we have leftover, for example, rice and we want to take advantage of it in another way. We will use it quickly and easily to make our hamburgers.
Ingredients
- 3 cups of cooked whole grains such as quinoa or rice (600 g)
- 1 egg (optional) or 1 tablespoon of chickpea flour (12 g)
- 2 cloves of garlic
- 1 onion
- 2 green peppers
- 1 tomato
- ½ teaspoon of smoked paprika (2 g)
- Spices to taste: oregano, basil, etc.
- Olive oil
- Salt
- Breadcrumbs (optional)
Elaboration
- To begin with, as in the first method, the cereals have to be well drained. Especially if we choose to fry them.
- Then, we will grind the cereals with a fork or with a food processor. To make it look more like a meat burger, we can leave some whole grains.
- Now we will add the egg, if we wish, and we will mix well. It will help us to compact the hamburger more, but we can achieve the same effect with chickpea flour.
- Next we will make a sauce with the garlic, onion, peppers and tomato. When it is well cooked, we will mix it with the already crushed cereals.
- Finally, we will add the spices to our liking, such as smoked paprika and salt. We can also choose oregano, basil, black pepper, etc.
- If we wish, we can coat the hamburgers in breadcrumbs.
- To finish, we can fry or bake the hamburgers, always with a little oil. As they do not include any raw ingredients, 15 minutes at 200 ° C will suffice.
Now you have two options to prepare vegetarian-style burgers in a very simple way at home. We recommend that you try the different options of legumes and cereals. Even that you dare to experiment and try new combinations to your liking.
You should know that legumes and cereals are a very interesting combination at a nutritional level. In this way, you will have a very complete menu that you can eat at any time and anywhere.
