These Burgers are Juicy on the inside, Crispy on the outside and at the same time they are Easy, Fast, Cheap and Healthy!
This is definitely one of my "go to" recipes when I don´t have many ingredients at home and I want something that is made fast, is versatile, tasty, cheap and can be a complete meal by itself. I have made them plenty of times for me and for my friends and they are always successful.
Nutrition Facts
Legumes: They are the fruits or seeds of a family of plants called Fabaceae. They are a rich source of fiber and B vitamins, as well a great replacement for meat as a source of vegetarian protein. They are very beneficial for the colon health and for the heart. It´s important to eat them well cooked, because when raw they contain anti-nutrients which block the absorption of vitamins and minerals in the body. But do not worry, when they are cooked the anti-nutrients are destroyed.
Oats: They are among the healthiest cereals on earth. They're gluten-free by nature and a great source of important vitamins, minerals, fiber and antioxidants.
However, sometimes oats can be contaminated with gluten because they may be processed in the same facilities as gluten-containing grains like wheat, rye, and barley, so the gluten-free indication on your oatmeal package can be useful if you are gluten sensitive.
Oats have many health benefits such as weight loss, lower blood sugar levels and a reduced risk of heart disease. They are source of so many vitamins and minerals, such as Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Folate, Vitamin B1 (thiamin) and Vitamin B5 (pantothenic acid). They also contain a powerful soluble fibre called Beta-Glucan, which creates like a gel in the gut and it helps to reduce LDL and total cholesterol, reduce blood sugar and insulin response, increase feeling of fullness and increase growth of good bacteria in the digestive tract.
Spices/Herbs: They give flavour and have a strong Anti-inflammantory action in the body (Chinese medicine is full of them).
Lemon/Olive Oil mix: Lemon is also strong antioxidant and gives an alkaline boost to the body. Olive oil is Anti-inflammantory and is good for the gut and the skin. Adding them raw on the burgers, after they have been cooked, means that their nutritional value remains intact.
The Recipe
The Burgers of the photos are made with Lentils.
Time to prepare the dough: 3m | Time of baking: 30m | Time of waiting: 5m
Ingredients:
- 2 cups or 260 grams of Oat Flakes or Oat Bran (the textures change a bit, but it´s all good)
- 2 Jars or 800 grams of drained boiled Legumes (or boil them yourself) like Chickpeas, Lentils, Beans etc. You may also mix.
- 1 Egg (Vegans can use 2 tablespoons of Mustard, or more options in the "Alternatives" section)
- Spices/Herbs like Smoked Paprika, Black Pepper, Cayenne Pepper, Curcuma, Garlic Powder, Oregano, Thyme or whatever you like
- 1 teaspoon of Olive Oil
- Himalayan Salt (as per your preference)
- Some more Olive Oil and Lemon Juice mixed in a bowl
Process:
1. Press your boiled legumes with a fork or use a mixer, to make them softer and creamier.
2. Add the rest of the ingredients, except the Oil-Lemon mix.
3. Mix well and shape your patties.
4. Bake in a preheated oven on 180-190°C for 25-30 minutes.
5. At the moment you take them out of the oven and they look very hot, spray them the Oil-Lemon mix.
6. Give them a few minutes to absorb the liquid before serving.
Alternatives:
1. For Vegans: If you do not want to use mustard, there are plenty of other options to work as a binder. Some of them are a mix of 1 tablespoon Flax Seeds or Chia Seeds with 3 tablespoons of hot water, or use 2 tablespoons of a vegan mayonnaise, tomato paste or olive paste.
2. If for any reason you want to avoid Oats, you may use any other of Natural Cereal Flakes available in the market, but then it might not be gluten-gree.
Enjoy! 😙
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