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For those who like hamburgers but don’t eat meat, vegan alternatives are an excellent idea. Do you know these three options that we present vegetable burger recipes below?

Burgers are associated with fast food, big companies and, in general, unhealthy eating. What if we make them with natural ingredients?

The vegetable burger recipes

How to prepare a hamburger?

The first thing you need to know is what protein base is going to be used. It can be used: meat, fish, legumes or soy derivatives such as tofu or textured soy.

Once the protein base is chosen, it must be complemented with vegetables: carrot, zucchini, onion, etc. to the taste of the consumer. At this point, the mixture should be homogenized so that it is compact, in the form of a hamburger.

The simplest would be to use eggs and flours, but how can we amalgamate without using animal foods? Here are three exquisite and very simple alternatives:

1. Tofu burgersvegetable burger recipes

Ingredients for 8 hamburgers

  • 125 g of tofu.
  • 1 chopped onion.
  • 2 medium carrots
  • 1 Italian green pepper.
  • 50 g of raw quinoa.
  • Chickpea flour.
  • Soy sauce.
  • 1 teaspoon virgin olive oil

Preparation

First, the tofu is dried with the help of a clean cloth. Once the excess water has been removed, crumble it with your fingers or with the help of a fork.

Subsequently, it is placed in a bowl and soy sauce is added to taste and allowed to macerate; The longer, the more the flavor adheres. Be careful and do not overdo it with soy sauce, as it can be very salty.

While the vegetables are diced, quinoa is cooked with water. It is very important to wash the quinoa with plenty of water before cooking it with the help of a strainer.

Then, heat the teaspoon of oil in a pan and add the vegetables little by little: first the onion, then the carrot and finally, the pepper.

Once the quinoa is ready, drain and join in a new bowl with the vegetables already cooked. The tofu that was macerating is drained and added too. The mixture is allowed to stand for consistency.

After the resting time (about an hour) the hamburgers begin to be shaped by amalgamation with chickpea flour. Once ready, they can be frozen or grilled with a little olive oil.

2. Red lentil burgersvegetable burger recipes

Ingredients for four hamburgers

  • 125 g of raw red lentil.
  • ½ white or purple onion.
  • 3 small or 2 medium carrots.
  • 1 tablespoon and a half of breadcrumbs or cornmeal in case of being celiac.
  • ½ clove of garlic or garlic powder.
  • Salt and spices to taste.
  • 1 teaspoon virgin olive oil

First, you have to cook the lentils or wash them well if you use a can of cooked lentils. They drain and reserve.

Meanwhile, sauté the chopped onion with a teaspoon of olive oil in a pan. When it is a bit poached and has taken color, the grated carrot is added until the texture of the desired vegetables is obtained.

At this time, the lentils are added in the pan and sprinkled. Finally, the breadcrumbs are added to the mixture and allowed to stand over medium heat until well mixed. Once the desired texture is obtained, the mixture is poured into a bowl and allowed to cool.

As a final step, it only remains to form the hamburgers. They can be frozen and cooked directly in the pan without waiting for the defrosting time or cooking immediately.

3. Textured soy burgervegetable burger recipes

Textured soy is a very good source of protein in vegan diets since 100 grams of product have 51 grams of protein. Next, a recipe is proposed to make eight hamburgers.

Ingredients for 8 units

  • 50 g of textured soy (preferably fine).
  • 100 g of rolled mushrooms.
  • 1 grated medium carrot.
  • 30 g of seeds to taste (sesame, chia, flax, etc.).
  • 2 tablespoons breadcrumbs or cornmeal, for celiac people.
  • 2 tablespoons chickpea flour.
  • 1 clove of garlic or garlic powder.
  • 1 teaspoon olive oil
  • Salt and spices to taste.

The first thing to do is soak the textured soy; With 10 or 15 minutes is enough. Meanwhile, the oil is poured into a pan and the carrot and mushrooms are cooked over medium heat.

After soaking textured soybeans, it is necessary to drain to completely remove the water; Once this is done, add it in the pan along with the seeds. Now, it is peppered and sauteed well for 5 minutes.

Then, remove from heat and let stand until the mixture is warm. At this time the breadcrumbs are added and mixed well before forming the hamburgers.

Finally, the hamburgers are passed through the chickpea flour and, as mentioned in the other recipes, they are cooked at the time or reserved in the freezer for another occasion.

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