Veggie burgers are a trend among people looking for healthy and nutritious recipes. They’re not exclusive to those who don’t consume animal products, but they’re surprising more and more people with their delicious taste.
In this article, we share 2 ways to make veggie burgers. The former is based on legumes, while the latter is based on whole grains. Try both ways and find out what your favorite veggie burgers are!
2 ways to make 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 later, we’ll get a very authentic burger taste.
Legumes are an excellent source of plant protein and fiber. We should consume them at least 2 or 3 times a week. So this recipe 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 sprig of fresh parsley
- ½ teaspoon smoked paprika (2 g)
- 1 pinch of cumin
- 1 clove of garlic
- Olive oil
- salt
- breadcrumbs (optional)
Processing
- First of all, we must point this out the legumes must be well drained. This is essential so they don’t fall apart during the next cooking.
- We crush the legumes with a fork or with a food processor. To make it look more like a beef patty, we can leave some lumps.
- Now add the egg and mix well. If we want vegan burgers, i.e. without foods of animal origin, we can do without the egg.
- We will then incorporate the rest of the ingredients, all very finely chopped: onion, garlic and parsley.
- Finally, we will add the spices and salt. Smoked paprika is the most suitable seasoning 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 burger in breadcrumbs to give it a crunchy coating.
- To finish, we can fry or cook the hamburgersalways with a drizzle of oil. Since 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 fibers, so we will feel energetic and well satisfied.
They are also an ideal option if we have leftovers, for example, rice AND we want to take advantage of it in another way. In a simple and fast way, we will use it to prepare 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 smoked paprika (2 g)
- Spices to taste: oregano, basil, etc.
- Olive oil
- salt
- breadcrumbs (optional)
Processing
- To begin with, as in the first method, cereals must be well drained. Especially if we choose to fry them.
- Then, we mash the cereal with a fork or a food processor. To make it more like a beef patty, we can leave some whole grains.
- Now we will add the egg, if desired, and mix well. It will help us to compact the burger more, but we can get the same effect with chickpea flour.
- Then we will make a sauce with garlic, onion, peppers and tomato. When it is already well cooked, we will mix it with the already pounded cereals.
- Finally, we will add spices to our likingsuch as smoked paprika and salt. We can also opt for oregano, basil, black pepper, etc.
- If we wish, we can bread the burgers.
- To finish, we can fry or cook the hamburgersalways with a drizzle of oil. As they contain no raw materials, 15 minutes at 200°C will suffice.
Now you have two options for making burgers vegetarian style very simply at home. We recommend that you try the different legume and grain options. Even if you dare to experiment and try new combinations to your liking.
You must know that legumes and cereals are a very interesting combination on a nutritional level. As, You will have a very complete menu that you can eat at any time and in any place.
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