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Good Living / Savory

Super Veggie Burgers

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Method

For the burgers

  • To make the veggie burgers you need to prepare the lentils and bulgur wheat first.
  • How to boil lentils.
  • How to cook bulgur wheat.
  • When ready, set them aside to cool and prepare the vegetables.
  • Place a non stick pan over high heat and add a little bit of olive oil.
  • Add the onion, leek, garlic and celery.
  • Add a pinch of sugar and season with salt and pepper.
  • Stir and sauté until they caramelize nicely.
  • Transfer to a bowl and set aside until needed.
  • Place the same pan over high heat with some olive oil.
  • Add the mushrooms and sauté for 7 - 10 minutes, until they dry out and turn golden.
  • Season with salt and pepper.
  • Transfer to your bowl with the rest of the vegetables.
  • In a food processor add the bread slices and cashews. Beat until they break down.
  • Add the vegetables and beat again.
  • Add the prepared bulgur wheat, the boiled lentils, the avocado, a generous amount of fresh thyme, salt, freshly ground pepper, olive oil and lemon zest.
  • Beat again JUST to combine. Do not overbeat; you don’t want to puree it! You may need to do this in 2 batches.
  • Transfer to a bowl and continue mixing by hand.
  • Shape the mixture in to patties (120-150 g).
  • Place a nonstick pan over medium to high heat.
  • Add a small amount of olive oil.
  • Add the veggie burgers and cook for about 4 minutes on each side, until they are crunchy and golden.

For the avocado spread

  • Cut a very ripe avocado in half.
  • Scoop out the flesh and add it to a small blender or food processor.
  • Add olive oil, lime juice, garlic, salt and pepper.
  • Beat until the mixture is smooth and creamy. Your tasty avocado spread is ready.
  • Serve these super veggie burgers on soft hamburger buns, with the avocado spread, tomato slices, and lettuce, or of your own favorite toppings!
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Nutritional
Chart

Nutrition information per 100 gr.

174
Calories (kcal)
9 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

12.0
Total Fat (g)
17 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.0
Saturated Fat (g)
10 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

11.0
Total Carbs (g)
4 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

1.4
Sugars (g)
2 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

4.7
Protein (g)
9 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

2.3
Fibre (g)
9 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.11
Sodium (g)
2 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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