La healthy nutrition it doesn't have to be boring, especially when we have kids at home. Especially nowadays where we can find all kinds of ingredients In any supermarket, it is possible to cook healthy, nutritious and also fun.
Today I bring you some vegan burger recipes, because everyone wants to have a hamburger from time to time. Organize a barbecue on a weekend and surprise your guests, even the children will be delighted. These are just a few proposals, but if you like cooking, don't hesitate to improvise. The important thing is that you include a protein base, then you can add vegetables to your liking.
Oat burger
Oats should be part of anyone's diet due to the amount of health benefits it provides. In addition to being the cereal with the most protein, provides slow absorption carbohydrates, oatmeal is:
- rich in minerals and vitamin B
- helps lower cholesterol and sugar level in the blood
- strengthens muscles
- Helps prevent cancer
The ingredients are:
- 1 cup of rolled oats
- pepper to taste, red, green, yellow or a little of each
- 1 / 2 cebolla
- 1 Carrot
- vegetable broth
- shawl
Preparation:
- We wash and chop the vegetables well into small pieces. We fry with a little oil of virgin olive until they are cooked, taking care that they do not burn.
- Place the vegetables in a large bowl and add the cup of rolled oats and a cup of vegetable broth and stir. If you have too many vegetables and you think it is necessary, you can add more oatmeal and more broth, but always in the same proportion. If you add half a cup of oatmeal you should add half a cup of broth.
- Add salt to taste, stir again and let the dough settle for a few minutes.
- After about 15 minutes, we add breadcrumbs little by little and we knead. Once the dough is consistent we can stop adding bread.
- We cover the container and leave chill in the fridge for at least 1 hour, if possible longer, much better.
- To finish, we take portions of the dough and with our hands we shape it. We passed the burgers for breadcrumbs and we cook them on the grill with a drop of oil made of olives.
Lentil Burgers
Lentils are essential in everyone's diet for their high contribution of iron, phosphorus, zinc or calcium among others. In addition, they are rich in folic acid providing 90% of the recommended daily amount.
The ingredients to prepare these nutritious vegan burgers are:
- 500 gr of cooked lentils
- 1 small onion
- 1/2 red pepper
- 1/2 green pepper
- 1 Carrot
- 1 garlic
- Pepper, oregano and salt
- 1 glass of vegetable broth
- virgin olive oil
Preparation:
- We wash the lentils well and drain them, grind them well with a pinch of salt until there is a cream homogeneous.
- Now, we wash and chop the vegetables finely, and the fry with a little oil made of olives. After a few minutes add the vegetable broth and cook over medium heat.
- When the broth begins to reduce, add the lentil cream and cook for a couple of minutes.
- We put the mixture in a bowl and we let it temper to be able to manipulate it.
- It only remains to put a frying pan on the fire, take portions of dough and go through breadcrumbs before cook them until golden brown.
- If you have time, prepare the hamburgers and reserve in the refrigerator for at least an hour, in this way you will prevent them from falling apart.
Veggie Pumpkin Spinach Burger
In this case, the protein is provided by the egg, so it is a recipe suitable for vegetarians that include eggs in their diet.
The ingredients needed are:
- 500 gr pumpkin
- Carrots 2
- 1 bowl of fresh spinach
- 1 organic egg
- bread crumbs
- First wash and chop the pumpkin and carrots and we put them to cook in water for about 20 minutes.
- When the first 10 minutes have passed, add the spinach leaves and let the vegetables boil.
- Once they are tender we strain the water and we reserve while they warm.
- We chop the vegetables well and put them in a bowl, add the egg and mix well.
- We are incorporating the breadcrumbs until that a homogeneous mass remains.
- We prepare a plate with a little breadcrumbs and we take portions of dough, we go through the bread and we are shaping with our hands.
- We wrap each hamburger in plastic wrap separately and leave in the fridge for at least an hour.
- Afterwards, we spent a few minutes in the pan with a drop of olive oil.