Vegan burgers are a variant of the traditional burger, adapted to those people who for medical or moral reasons do not or cannot consume products of animal origin.
This preparation It’s a quick and original way to increase our daily intake of plant products. Below we present two different recipes from which you can choose the one that best suits your tastes and needs. Don’t stop trying them!
2 delicious vegan burgers you’d like to try
The consumption of vegan burgers is on the rise all over the world, because they are delicious and lower in calories than meat burgers. Above all, the recipes are very varied, so You can make a different one every time you want to enjoy this dish. We invite you to taste these two recipes.
1. Vegan quinoa burgers
Quinoa is a food very rich in proteins of vegetable origin, vitamins (B, C and E) and essential mineral salts (iron, calcium). This recipe is easy to prepare and is a good option to include more plant foods in the daily feeding of young children.
ingredients
- 200 g of quinoa
- 100 g of carrots
- 70 g of rolled oats
- 30 ml of vegetable milk
- 1 onion
- 1 leek
- Garlic
- Bread crumbs
- Extra virgin olive oil
- Parsley, thyme and oregano
- Salt and pepper
mode of preparation
- Start, wash and rinse the quinoa grains and place them in a saucepan to boil for about 20 minutes.
- Strain the quinoa and set aside.
- Peel the onion, the garlic clove and the leek and cut them into julienne strips.
- Put the vegetables in a blender or food processor and beat until all ingredients are well integrated.
- You can cook before the previous step, but it’s not necessary and will take longer.
- Add the vegetable milk, cooked quinoa, oats, salt, spices to taste and mix..
- Then peel, wash and grate the carrots over the mixture and integrate everything.
- Add the breadcrumbs you deem appropriate until you get a consistent consistency.
- Reserve in the fridge for a couple of hours so that they do not lose their shape during cooking.
- For cooking you can proceed in two ways: bake in the oven or fry in a pan.
- To fry in a pan, add plenty of virgin olive oil and insert the burgers when they are hot enough. Remove the excess oil with a sheet of kitchen paper.
- To put in the oven, place the burgers on a baking tray suitable for the oven and cook them for ten minutes on each side at a temperature of 180 degrees, heating up and down. Now they are ready to be consumed.
2. Vegan rice burgers
This burger is made with basic ingredients that you probably always have in your pantry, so it can get you out of trouble when you don’t know what to cook. Moreover, it can prevent you from falling into the temptation of consuming ultra-processed foods to make up for the lack of ideas and ingredients at home.
ingredients
- 80 g of brown rice
- 100 g of carrots
- 2 cloves of garlic
- 1 onion
- 1 red pepper
- corn flour
- Bread crumbs
- Extra virgin olive oil
- Salt and pepper
mode of preparation
- First of all, peel and chop the onions, carrots and garlic and put them in a pan with a drizzle of oil. Cook over low heat for about 15 minutes.
- Add the previously peeled and chopped pepper and the Brown rice Cooked. Mix well to integrate all the flavors.
- Take small portions of dough and give it the shape of a hamburger, then roll it in cornmeal or breadcrumbs, whichever you prefer.
- To cook it, in this case, if you make the batter with flour, we advise you to use a pan, since it cooks worse in the oven.
- Heat plenty of oil and add the burgers one at a time so that the oil does not lose temperature.
- Taking them off the fire place them on a tray with kitchen paper to remove excess fat and are ready to consume.
To accompany this recipe, you can opt for a multigrain or wholemeal bread and add tomato, vegan mayonnaise, pesto, mustard, vegan cheese, mushrooms, or any combination that you find tasty.
If you prefer to eat the burger without a bun, you can pair it with an arugula salad, tomato-mustard sauce or vinaigrette. Furthermore, to complete a lunch or dinner, prepare a cream of vegetables (zucchini, squash, spinach) and have fruit for dessert. This way you will ensure that you cover the nutrient needs for those periods of the day.
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