2 Ways To Prepare Vegetarian Burgers

Burgers made from legumes or grains provide us with a large amount of vegetable protein and fiber, thus enriching our daily menu. Take note !

Vegetarian burgers are all the rage with  those looking for healthy and nutritious recipes. They are not only reserved for those who do not consume animal products: know that they are surprising more and more people with their delicious flavor!

In this article, we are going to share with you two ways to make veggie burgers. The first is based on legumes, while the second is based on whole grains. Try out these two recipes and find out which are your favorite veggie burgers!

2 ways to make veggie burgers

1. Legumes cooked in veggie burgers

In the case of cooked legumes, here we suggest you combine them with raw onion, garlic and parsley. Even if they will cook a little afterwards, we will get the authentic flavor of the burger.

Legumes are an excellent source of plant protein and fiber. We should be consuming it at least 2-3 times a week. This recipe, therefore, allows you to eat them in a different way.

Ingredients

• 3 cups of cooked legumes such as lentils, chickpeas or beans (600g).
• An egg (optional).
• 1 small onion.
• 1 bunch of fresh parsley.
• 1/2 teaspoon of smoked paprika.
• 1 pinch of cumin.
• 1 clove of garlic.
• Olive oil.
• Salt.
• Breadcrumbs (optional).

Elaboration

• First of all, it should be noted that  the legumes must be well drained. This is fundamental so that they do not come apart afterwards when cooking them.
• We will then grind them with a fork or a food processor. To make it look more like a hamburger with meat, we can leave a few pieces.
• Now you have to add the egg and mix well. If we want vegan burgers, that is, without food of animal origin, we can not put eggs.
• Incorporate the rest of the ingredients, all cut very thin: the onion, garlic and parsley.
• Finally, add the spices and salt. Smoked paprika is the most suitable condiment to give a flavor that resembles that of the burgers that we know. Cumin, on the other hand, will help us digest legumes.
• Optionally, we can cover everything with breadcrumbs to give a crispier coverage to the whole.
• Finally, we can fry or bake the burgers in the oven,  but always with a little oil. Since the legumes are already cooked, 20 minutes at 200 ° C will suffice.

2. Whole grains in veggie burgers

The second way to make veggie burgers is with whole grains. These are  high in carbohydrates and fiber, which will give us energy and keep us feeling full.

They are also a good option if we have some rice left, for example,  and if we want to use it some other way. Here we will use it in a quick and easy way to make our burgers.

Ingredients

• 3 cups cooked whole grains, such as quinoa or rice (600 g).
• 1 egg (optional) or a spoonful of chickpea flour (12 g).
• 2 cloves garlic.
• 1 onion.
• Two green peppers.
• 1 tomato.
• 1/2 teaspoon of smoked paprika (2 g).
• Spices (according to your taste): oregano, basil, etc.
• Olive oil.
• Salt.
• Breadcrumbs (optional).

Elaboration

• To begin with, just like in the first method,  the cereals should be drained well,  especially if we choose to fry them.
• Then we will grind them with a fork or a food processor. To make it look more like a hamburger with meat, we can leave some seeds whole.
• We can add the egg, if we wish, and mix everything well. Compacting everything well will help us a lot, but we can achieve the same effect with chickpea flour.
• After that, we will lightly fry the garlic, onion, peppers and tomato. When everything is done, we will mix this with the already crushed grain.
• Finally,  we will add the spices, according to our tastes,  such as smoked paprika and salt. We can also opt for oregano, basil, pepper, etc.
• If we wish, we can add breadcrumbs.
• Finally, we can fry or bake the burgers in the oven,  always with a little oil. Since there are no raw ingredients, 15 minutes at 200 ° C will suffice.

You now have two options to choose from for making vegetarian style burgers, and in a very easy way. We recommend that you try both legume and grain recipes. You might even want to try other combinations of your choice!

You should know that legumes and grains are a very interesting combination from a nutritional point of view. This way  you will have a full menu that you can enjoy at any time of the day and anywhere!