Home Healthy nutritionLight recipes Vegetarian burgers, a healthy alternative

Vegetarian burgers, a healthy alternative

by Georgia Ede
Published: Last Updated on

Vegan burgers, an alternative to meat

With the emergence of new nutritional trends such as veganism or vegetarian trends , the culinary model has been modified to adapt to these new ways of eating, which are spreading more and more because they are healthier. But, the customs prior to these trends and our taste for food make sin call us from time to time, a delicious hamburger.

This is no longer a problem, because there are many alternatives to meat . They also provide us with greater benefits than the consumption of meat. They are low in calories , rich in nutrients necessary for our body, low in fat, healthier and they are also delicious.

If you still don’t know where to start, we advise you to be guided by our recommendations and replace traditional burgers with vegetarian ones on your menus; because they have nothing to envy.

Here we show you the advantages of vegetable burgers , how to prepare them and delicious recipes so that you start consuming more vegetables without even realizing it.

The benefits of veggie burgers

The consumption of animal meat is healthy, but although it is true, it provides us with more fats and toxins than vegetables. Also, we generally eat too much meat and animal products; so we must compensate for this excess by eating more fruit and vegetables, that is, products of plant origin that recharge us with vitamins and minerals, in addition to providing us with essential nutrients for our body.

Vegetable burgers are rich in fiber , vitamins and minerals , they also provide us with proteins of vegetable origin (such as soy, tofu or legumes), and they are low in calories which makes them very interesting for those who they are on weight loss diets.

In addition, the fact of eating a hamburger, even if it is vegetable, makes the diet seem a little less strict, because it gives us the feeling of having sinned a little, but without regrets because we have eaten healthy and delicious.

How to make the best vegetable burgers?

The key is to make them yourself, to your liking, with the vegetables that you like the most and the flavors you are used to. But trying to innovate and try new things is not at odds with taste.

For this reason, we encourage you to prepare new recipes and elaborate them with your modifications that give it a special touch and that adapt to your culinary tastes.

The combination of natural ingredients in the hamburger with fresh vegetables and a good bread will make your hamburgers a truly delicious dish. If you combine it with different light sauces and garnishes, your dishes will be delicious.

Bet on a healthy kitchen , without fats that provides you with all the necessary nutrients for your body, and success is assured.

Below we offer you the best recipes for homemade vegetable burgers that you can prepare without any problem at home, since the ingredients are simple and commonly used in any kitchen.

Homemade Veggie Burger Recipes

Lentil Burger

Lentil burgers are very simple to prepare, we will only need the following ingredients:

  • A cup of lentils, which we will cook in 15 minutes over medium heat.
  • A garlic clove.
  • A finely cut red onion.
  • A grated carrot.
  • A tablespoon of cumin, a little chili pepper (if we like it) a little cinnamon, salt and pepper.
  • One third cup of ground oats.
  • 2 tablespoons of olive oil.

Preparation : Once the lentils are cooked, we will crush them and knead them until obtaining a dense dough. We will poach the onion a little with the garlic and the grated carrot and we will add it to the lentils.

Once mixed, we will try to homogenize it well by crushing everything together and mixing it little by little with the ground oats, and the rest of the ingredients, except the spices.

Once we have achieved a homogeneous dough, we will add the spices and distribute well over the entire dough and refrigerate the dough for half an hour.

This will make it easier for us to shape them and ensure that the consistency is adequate.

Once the hamburgers are made, we will cook them for about 5 minutes on each side over medium heat.

We can accompany it to our liking with lettuce, tomato, pickle and even some light sauce, they will be delicious.

Chickpea burger

For this hamburger we will need the following ingredients:

  • A pot of cooked chickpeas.
  • A carrot grated or finely sliced.
  • Some finely chopped red pepper.
  • Chopped coriander (if it is to our liking).
  • Chopped chili (a pinch).
  • Salt, pepper, and spices to taste.
  • Some breadcrumbs or chickpea flour or oatmeal.
  • A little tahine or sesame paste (if we like it).

Preparation : These hamburgers are very similar to those of meat and provide us with vegetable proteins. Its texture is delicious, as is its flavor, but also its preparation is very simple and fast.

We will poach the vegetables a little and mix them well, crushing all the ingredients in a mortar.

Once all the dough is blended, we will make the hamburgers and cook them on the grill for 7 minutes on each side.

We can combine them with a good bread, and the ingredients that we like the most, as well as a light sauce that gives it a special touch. You can not miss it.

Quinoa Burgers

For this variety we need the following ingredients.

  • A cup of quinoa.
  • Vegetables to taste, thinly cut.
  • Spices to taste
  • Egg.

Preparation : Quinoa burgers are a very healthy alternative, which combines with any vegetable that we like, therefore, they are very versatile and we can make them from different vegetables.

It is important to cook the quinoa well and remove as much water as possible so that it binds well later.

We will mix with the poached vegetables and the egg until we obtain a homogeneous dough that we can easily handle with our hands without sticking.

We will make some small balls that we will crush on the griddle or in the oven, where we decide to cook them. About 10 minutes, 5 minutes on each side. They are healthy and delicious with any vegetable we put on it.

Black bean burger

We will need the following ingredients:

  • A 250g can of cooked black beans.
  • Egg.
  • Half grated onion.
  • Two cloves of garlic.
  • One small green bell pepper, chopped.
  • Half a cup of ground oats.
  • Salt, pepper, cumin and spices to taste.

Preparation : This variety of hamburger is cooked in the oven so we must preheat it to 200ºC. While we preheat the oven, we will mix all the food well chopped and passed through a food processor or crushing them well with a mortar until we obtain a homogeneous mass.

We will spread this dough and form the hamburgers that we will brown for about 10 minutes in the oven, turning it over halfway through cooking. As you can see, it is a healthy and healthy cooking that does not give us fat.

Zucchini and mushroom burger

For these burgers we will need tofu or seitan, whichever we like the most, if you still do not know these products we will explain that both are meat substitutes for vegetarians and vegans.

The ingredients for this recipe are:

  • 300 grams of tofu or seitan.
  • Egg.
  • Thinly sliced ​​zucchini.
  • Chopped mushrooms.
  • Half chopped onion.
  • A cup of whole wheat flour of which you prefer.
  • Spices to taste

Preparation : It is very simple we will mix the ingredients with the poached vegetables until we obtain a homogeneous dough, to achieve this we can also add a little oil, which will help us to bind the dough without it sticking to our hands.

We will prepare the hamburgers and cook them on the grill for 15 minutes over medium heat (7 minutes on each side).

An alternative to meat with multiple combinations depending on the vegetable we choose.

Soy burger

We will need the following ingredients:

  • Two cups of soy (organic).
  • Half a cup of whole wheat flour, which you prefer to bind the mixture. (Oats, spelled, wheat).
  • Half chopped and poached onion, you can also incorporate other vegetables such as zucchini, carrots, diced and poached mushrooms.
  • A garlic clove
  • Spices to taste (pepper, paprika, oregano)

Preparation : We will soak the soybeans, preferably in hot water for about half an hour. Strain the soybeans and try to remove as much water as possible so that it is only moistened.

Mix all the ingredients and season.

We must obtain a homogeneous dough, easy to manipulate that does not stick in the hands. If it sticks, we must add a little more flour or a little oil.

We will have to cook them on the grill until they are golden brown, the time also depends on the thickness that we give to the hamburger.

You may also like

Leave a Comment