2 Ways to Make Delicious Veggie Burgers

10 July, 2020
Burgers made from legumes or cereals provide us with a large amount of vegetable protein and fiber, enriching our daily meals. Take note!

Veggie burgers are trending among people looking for healthy and nutritious recipes. They’re not exclusive to people who don’t eat animal products, but are surprising more and more people with their delicious flavor.

In this article, we’ll share 2 ways to prepare veggie burgers. The first is with legumes, while the second uses whole grains. Try both ways and find out which are your favorite veggie burgers!

2 ways to make delicious veggie burgers

1. Cooked legume veggie burgers

In the case of cooked legumes, we propose a recipe that combines them with onion, garlic, and raw parsley. It might surprise you, but after you cook them a little you get a very authentic hamburger flavor.

Legumes are an excellent source of vegetable protein and fiber. You should eat them at least 2 or 3 times a week. This recipe, therefore, gives you a different and delicious way of eating them.

Veggie burger patties on a plate with ingredients all around.
These veggie burgers provide a significant quantity of vegetable protein and fiber.

Ingredients

  • 3 cups cooked legumes such as lentils, chickpeas, or beans (600 g)
  • 1 egg (optional)
  • ½ teaspoon of smoked paprika (2 g)
  • 1 small onion
  • 1 sprig of fresh parsley
  • Salt
  • 1 pinch of cumin
  • 1 clove of garlic
  • Olive oil
  • Breadcrumbs (optional)

Preparation

  1. First of all, it’s very important that the legumes are well drained. This is essential so that they don’t fall apart after cooking.
  2. Crush the vegetables with a fork or with a food processor. If you want to make it more like a beef burger, you can leave some lumps.
  3. Next, add the egg and mix well. If you want vegan hamburgers, that is, without any animal products, you don’t have to add the egg.
  4. After that, add the rest of the ingredients, all finely chopped: onion, garlic and parsley.
  5. Then, add the spices and salt. Smoked paprika is the best seasoning to give it a flavor similar to hamburgers. Cumin, on the other hand, will help you digest the legumes.
  6. Optionally, you can coat the hamburger in breadcrumbs to give it a crispier shell.
  7. To finish, you can fry or bake the burgers, always with a little oil. Since the vegetables are already cooked, 20 minutes at 200 °C (390 °F) should be enough.

Read also: Mushroom Lentil Burger: Two Variations

2. Whole grain veggie burgers

The second way to prepare veggie burgers is by using whole grains. These are rich in carbohydrates and fiber, so they’ll help you feel energized and well satiated.

They’re also the perfect option if you have leftovers, for example, rice and you want to take advantage of it in another way. For this quick and easy recipe you can use it to make delicious veggie burgers.

Veggie burgers made with pumpkin with greens and tomato.
This type of veggie burger is ideal to take advantage of leftover ingredients from other meals.

Ingredients

  • 3 cups of cooked whole grains like quinoa or rice (600 g)
  • 1 egg (optional) or 1 tablespoon of chickpea flour (12 g)
  • 2 cloves of garlic
  • 1 onion
  • 2 green peppers
  • 1 tomato
  • ½ teaspoon of smoked paprika (2 g)
  • Spices to taste: oregano, basil, etc.
  • Olive oil
  • Salt
  • Breadcrumbs (optional)

Preparation

  1. To start, just like in the first recipe, the grains have to be well drained. Especially if you want to fry them.
  2. Then, crush the grains with a fork or with a food processor. If you want to make it more like a beef burger, you can leave some grains whole.
  3. Next, add the egg (if you want) and mix well. It helps compact the hamburger more, but you can get the same effect with chickpea flour.
  4. After that, stir-fry the garlic, onion, peppers and tomato in a frying pan. When it’s well cooked, mix it with the already crushed grains.
  5. Then, add spices to taste, such as smoked paprika and salt. You can also add oregano, basil, black pepper, or anything else you like.
  6. If you want, you can coat the hamburgers in breadcrumbs.
  7. Finally, you can fry or bake the burgers, always with a little oil. Since they don’t include any raw ingredients, 15 minutes at 200°C (390°F) is enough.

Read also: Seven Whole Grains to Add to Your Diet

Now you have two options to make easy, delicious veggie burgers at home. We recommend that you try these recipes with different legumes and cereals. If you want to experiment you can try new combinations to find your favorite.

You should know that legumes and cereals are a very healthy nutritional option. With these recipes, you’ll have a complete meal that you can eat anytime, anywhere.

  • Vesanto Melina MS, et al. (2016). Postura de la Academia de Nutrición y Dietética: Dietas Vegetarianas. J Acad Nutr Diet. https://doi.org/10.1016/j.jand.2016.09.025
  • Pérez LLamas, F., Martínez Roldán, C., Carbajal Azcona, Á., & Salvador, Z. N. (2012). Conociendo los alimentos. In Manual Práctico de Nutrición y Salud Kellogg’s.
  • Slavin, J. (2003). Los Cereales Integrales y la Salud. Universidad de Minnesota.