Contents:
- Medical Video: 8 Amazing Veggie Burgers
- How to make a vegetarian burger
- 1. Wheat burger with sauteed mushrooms
- 2. Black bean oat burger
- Tips for cooking a vegetarian burger
- 1. Processed sticking tricks
- 2. Dry spices
- 3. Binder
- 4. Processed without meat
Medical Video: 8 Amazing Veggie Burgers
For a vegetarian, attending a barbecue is something that is harmful. But, don't worry, you can also participate by making "meat" for yourself. That way, a barbecue will be very pleasant for you. In addition, you can also learn how to modify food so it doesn't look boring. Besides being healthy, this vegetarian burger is also delicious and of course low in calories. Want to know how to make it, let's see the recipe below!
How to make a vegetarian burger
1. Wheat burger with sauteed mushrooms
Ingredients:
- ½ cup of wheat (quinoa) seeds
- 1 can of koro beans (½ kg)
- ½ cup of bread crumbs
- 1 egg, shake for a while
- 2 garlic cloves, chopped
- 2 teaspoons of cumin powder
- ⅓ cup of coriander
- Half lemon juice
- ½ cup pieces of walnuts
- 1 tablespoon of butter
- 200 grams of your choice mushrooms, sliced
- 2 tablespoons of vegetable oil
- 6 bun bread 100% wheat
How to make:
- In a pan, combine the wheat seeds and 1 cup of water. Bring to a boil and simmer for about 10 minutes. Let the wheat seeds cool.
- In a bowl, combine half the koro beans, bread crumbs, eggs, garlic, cumin, coriander, squeeze the lemon, cooked wheat seeds, and salt and pepper to taste. Put it on food processor or blender, processed until mixed perfectly. Add the remaining peanuts and walnuts, crush them together. Form into six "meat" burgers.
- Heat the grill to a medium level. Meanwhile, melt the butter in the pan over medium heat. Add the mushroom slices and saute for 5 minutes, stirring regularly.
- Apply the burger with oil and burn for 4 minutes per side. Bake bread for 2 minutes. Serve the burger on the bread and sauteed the mushrooms on top.
Make 6 servings. Information on the nutritional value of one serving of burgers is 436 calories, 14.6 grams of fat (2.9 grams of saturated fat, 59.6 grams of carbohydrates, 204 milligrams of sodium, 12.9 grams of fiber, and 18.8 proteins.
2. Black bean oat burger
Ingredients:
- 1 can (200 grams) of black beans, drained and rinsed
- 1 ½ cup diced mushrooms
- ½ cup rolled oats
- 2 garlic cloves, chopped
- 1 egg, shake for a while
- 1 tablespoon of cumin
- ¼ teaspoon of black pepper
- 2 teaspoons of vegetable oil
- 6 bun bread 100% wheat
- 6 tablespoons of spicy mustard
- 1 tomato, sliced
- 1 glass of spinach
How to make:
- Heat the grill to a moderate level. Place half the beans in a blender with mushrooms, oats, garlic, eggs, cumin, and pepper. Mix until blended. Add the remaining beans and put them in a blender until they mix well into the mixture. Form into 6 "meat" burgers. Then coat it with vegetable oil.
- Burn for 3-4 minutes per side or until browned. Bake bread for 2 minutes. Add the burger meat to the toast and add mustard, tomatoes and spinach on top.
Make 6 servings. Information on nutritional value per serving is 283 calories, 6 grams of fat (1 gram of saturated fat), 45 grams of carbohydrates, 10 grams of fiber, 300 milligrams of sodium, and 13 grams of protein.
Tips for cooking a vegetarian burger
The two recipes above are examples of making vegetarian burgers. If you want to try recipes with different ingredients, go ahead. However, do not let you mix it wrong. Therefore, let's look at the following tips!
1. Processed sticking tricks
According to Joni Marie Newman, starchy grains will absorb more water vapor and therefore they can help stick the processed burgers together. Newman suggested using brown rice or wheat. Quinoa seeds may be harder to stick to, but it's worth a try because of their high nutritional value.
2. Dry spices
Fresh herbs must be good, but to help your burger maintain its shape, use dried spices. Newman who is a supporter of fresh spices even said that dried spices work better for this.
3. Binder
Eggs are a natural binder for vegetarians, and the average use does not cause problems. Also, if you want to use mayonnaise, make a homemade mayonnaise.
4. Processed without meat
Compared to beef, chicken, or even seafood burgers, vegetarian burgers have only a little fat content. So, to prevent this artificial "meat" from drying out on the grill, Newman prefers to put a vegetarian burger in aluminum foil, which basically just steams.
READ ALSO:
- 4 Benefits of Being Vegetarian (Plus Cheap Festive Vegetarian Recipes)
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- Diabetes Recipe Menu: Chicken Fajita Burritos
