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burger

Easy & Quick Feta Stuffed, Double Chickpea Burger!

Dezember 8, 2021 by katharina.kuehr Kommentar verfassen

How can a homemade burger be easy and quick? Well, if you try out this recipe, you know how! It really mostly comes down to throwing everything into a food processor, and frying it – not really complicated is it? Plus, this meal is entirely vegetarian and there is a vegan option for it and it is pretty healthy!! Noone said, you could not have a delicioius, easy, plant powered burger!

Oftentimes when it comes to burgers, the plant based or vegetarian options are boring! Dry patties and boring toppings, we all know them! But it does not have to be this way! This burger is packed with flavor and ultra tasty! I really love how easy it is to make!

So, what is special?

What really is special first of all is that the burger is stuffed with cheese, instead of topped. Although the feta does not quite melt, that unexpected cheesiness in every bite is incredbly tasty!

in addition, this meal is really easy to make! It is what I like to call a blender-meal! Essentially, you only need to add chickpeas, garlic, onion, salt, tahin and breadcrubs to a food processor and blend. After, pretty much all that is left is forming and frying the patties! Really simple, right?

is this healthy?

It needs to be said that this meal is pretty nutritious! Contrary to a conventional burger, this one is is low in saturated fats. Howevet, it is not low in protein. Actually, it is loaded with plant-based protein from the chickpeas! In addition, the chickpeas provide a decebt amount of fibre, which is great for your digestion and your overall health. The bun makes sure you are not lacking any carbohydrates. If you wish to make this meal even more nutritious, you could use a wholewheat bun!

Meal prep friendly!

You could actually premake these patties in batch and freeze them. Whenever you feel like having one, just thaw at room temperature and them prepare as usual!

What matters is inside!

Honestly, I think the best thing about burgers is that you can fill them with whatever you want!! This patty works great in combination with hummus, onions, tahin, avocado and even some barbecue sauce. And of course, we need some potato wedges on the side!

Print

Easy & Quick Feta Stuffed, Double Chickpea Burger!

This super easy and tasty vegetarian version of burger is nothing you would want to miss out on! Chickpeas, feta and herbs, all packed into a yummy bun!

Course burger, Main Course
Prep Time 10 Minuten
Cook Time 15 Minuten
Total Time 25 Minuten
Servings 2 servings

What you will need

  • 2 burger bun
  • 4 tbsp hummus
  • 1 can chickpeas
  • 3 tbsp parsley
  • 3 tbsp breadcrumbs
  • 1 tbsp Tahin and more to serve
  • 1 garlic clove
  • 1/2 onion
  • salt & pepper
  • 60 g feta
  • salad, cucumber, avocado and anything else you love in your burger!
  • potato wedges to serve

How to

  1. Preheat the oven to 180°C.

    Drain the chickpeas, then add to a blender with the peeled garlic clove, peeled and roughly chopped onion, parsley, breadcrumbs, tahin, salt and pepper and blend until mushy and combined.

  2. In the meantime finely chop the feta cheese.

  3. Divide the chickpea batter in half. Take one part and form sort of a small "bowl". Into the the center of the bowl, add the feta cheese, then, pulliing the edges in, close the "bowl", so it forms a patty with the feta at the center. Then press it flat. (see pictures in blog post)

  4. Heat up about 1-2 tbsp of oil in a pan, then fry the patties in there for about 3-4 minutes on medium high heat on each side, then for another 3-4 minutes on medium heat until cooked through.

  5. In the meantime, spread the burger buns with hummus and fill them with the burger patties. Drizzle some Tahini and enjoy!!

I genuinely hope that you will enjoy this recipe and have lots of fun making it!
have fun cooking,

Enjoy,

Kathie // Une Petite Cuisinière

Kategorie: Diet-Specific, Lunch/ Dinner, Vegetarian, Vegetarian Stichworte: burger, chickpeas, easy meals, healthy, healthy vegetarian, quick meals, vegetarian, veggy

Black Quinoa Teriyaki Burger (vegan)

Juni 5, 2020 by katharina.kuehr Kommentar verfassen

Burgers; the ultimate comfort and fat food. The embodiment of unhealthy. But can you make it healthy? I can tell you, yes you can! This is a healthy, plant based and incredibly delicious version of the most popular fast food. A healthy black quinoa teriyaki burger.

Why aren’t burgers healthy?

First things first. We always hear burgers aren’t healthy. But what exactly is it that is not healthy? A lot of people think it is the bun. Because bread has the reputation to be unhealthy. But I need to disappoint you if you were believing that because this is not true. Bread is a good source of carbohydrates and vitamins. Also it has some protein and little fat and sugar (although store bought burger buns may have a lot of sugar, so keep an eye out for that). Sure, if you choose a wholewheat burger bun it would be healthier. But this is not what I am referring to. The unhealthy parts of most burgers are the meat, cheese, bacon and sometimes even sauces.

The meat oftentimes is not healthy because usually fatty meat is used. This adds more flavour but also more calories and more fat. Bacon goes along the same way. Bacon mainly is made of fat and sodium. Which both is not healthy for us. And of course the cheese. Sure, cheese does have protein but again, the fat is the less healthy macronutrient here. Do not get me wrong, fat is not necessarily bad for our bodies and we do need it to live but the amount which is in one burger is not really healthy anymore.

The when I said that sauces aren’t always healthy, this may have surprised you. Why , you think? In most burgers you can find mayonnaise. High quality mayonnaise is made out of oil and egg yolk. This is not unhealthy when consumed in right amounts. It is high in calories but those calories have a nutritional value. But most store bough mayonnaises have hundreds of other ingredients in them. Most of which you cannot pronounce. This is not very good for our bodies. To summarise: high quality mayonnaise can be healthy when consumed in right amounts, highly processed ones are not good for us.
But mayonnaise isn’t the only sauce. In many other sauces there is a lot of butter or sugar added to get more flavour. Butter and sugar both, I think most people are aware of that, are not great sources of nutrients. While oftentimes we assume that the sauces do not make much of a difference, they actually do. 2-3 tablespoons of high calorie sauces can quickly add up to 200-300 kcal. So be aware the next time you choose it.

About balance

But please, after reading about the nutritional information about burgers, do not say that you will not have them again. Having a good and super tasty burger once in a while is more than alright. Not stressing out about it too much also is important for a healthy relationship with food. Just be aware that this is not the ideal meal to nourish your body and it should be consumed in moderation if you want to eat a healthy diet.

How to make it healthy

I think we now have talked enough about why it is not healthy. So let’s focus on making it healthy. This comes down to super easy swaps. For example instead of taking a beef patty you can substitute it for a plant based one. Here we are making one out of black quinoa from Reishunger (you can get it here). But you can also long for one made out of beans of ground turkey for example. Instead of bacon we are using mushrooms. May sound a little boring at first, but once you’ll try it out, you’ll be convinced. Instead of store bought low quality mayonnaise, you can use a homemade one. Or you can use ketchup without added sugar. If that’s too boring for you, I am sure you are going to find sauces at the supermarket that do not have a lot of added sugar. Last but not least, we probably need something else. Avocado. Don’t be fooled thinking that this is just another ago trend because it isn’t. Avocado in your burger is life changing.

How to build the perfect burger:

This is a very important part. This can change your burger 180°. No but honestly you can ruin so much when you build it the wrong way.

  1. toast your bun. This crispness it up and adds a lot of flavour. No matter whether you are doing this in a toaster of a pan, this step is essential.
  2. Sauce. Right on top of the bun that is the first layer, we are adding a sauce. Ketchup, homemade mayonnaise, barbecue sauce. Whatever.
  3. Greens. They won’t change much of the taste but much of the vitamins you get in. Also it is important to add a layer of greens before adding something else because when you add the patty or something else like tomatoes or cucumber right onto the bun it will get soggy.
  4. The patty. Pretty self-explanatory.
  5. Bacon/Mushrooms/other add ins. they have a good flat surface to lay on.
  6. Soggy veggies. Now you can add tomatoes, cucumber, or anything else containing a lot of water. It s not next to a bun so it won’t turn anything soggy.
  7. Avocado/ sauces. To finish it up, a nice layer of sauce or smashed avocado to add extra flavour and consistency.
  8. the top bun. Again, I would recommend to toast it.

The Quinoa Patty

Making a burger out of quinoa may sound a little weird but it is so good and so easy. The black quinoa adds an extra bit of flavour and depth to it. You can find black quinoa at Reishunger.com . It is important to completely cook the quinoa through until it has absorbed all of the liquid. This way it will give a perfectly mushy consistency when blending. What also is important is the seasoning. Since it does not have as a strong flavour itself as meat does, we need to season it well. Here we are doing it with a super simple teriyaki sauce.

Meal prep and serving:

You can batch make the quinoa patties and freeze them before cooking. Whenever you wanna have one, let them thaw a little bit and fry them up in a pan.
The burgers are best served with some homemade fries or sweet potato fries or just a simple little salad.

I hope that you enjoy this recipe as much as I do and have fun cooking it!

Print

Black Quinoa Teriyaki Burgers

Healthy Plant Based Burgers. A ton of flavor. A ton of goodness. Pretty easy, pretty good.

Course dinner, lunch, Main Course
Prep Time 10 Minuten
Cook Time 25 Minuten
Total Time 35 Minuten
Servings 2 burgers
Calories 695 kcal

What you will need

  • 100 g quinoa
  • 5 tbsp soy sauce
  • 1.5 tbsp cornstarch
  • 1 tsp sriracha or hot sauce
  • 1 tbsp maple syrup
  • 2 tbsp oil
  • 200 g mushrooms
  • 1/2-1 Avocado
  • 2 burger buns
  • a handful greens

For the vegan mayonaise (makes about 8 servings)

  • 125 ml soy milk can use any plant based milk alternative
  • 1 tbsp vinegar
  • 200 ml oil
  • 1 tsp mustard
  • 1 tsp salt

How to

  1. Add the quinoa to a pot along with 200 ml of water. Bring to a boil and then reduce to a simmer. Let simmer for about 10-15 minutes until all water is absorbed completely.

  2. In the meantime make the vegan mayo. Add the milk alternative, oil, salt and vinegar into a tall container. Take an immersion/ hand blender and place it on the very bottom. Turn the speed onto low and pull it up in one go until you have reached the surface of the liquids. Keep blending until it begins to emulsify and becomes creamy. Add the mustard and continue to blend for about 1 minute until it if smooth and creamy. Place in the fridge.

  3. Slice the mushrooms into about 0,5 cm thick slices.

  4. In a small bowl combine the soy sauce, maple syrup, hot sauce and conrnstarch. Make sure there are no big lumps of cornstarch in the mixture.

  5. When the quinoa is done transfer it to a food processor. But make sure it has really absorbed all liquids, otherwise the burger patty will fall apart. Add about 2/3 of the teriyaki mixture to it and blend well. It should all stick together and form a big ball.

    Slightly flour your hands so they are dry. Divide the quinoa mixture into 2 and form them into patties. Do this by first rolling a ball in your hand and laying it on a flat surface. Then press it down with the palm of hand to make a flat surface.

  6. Heat up half of the oil in a pan. Sautée the mushrooms in there for about 3 minutes. reduce the heat and add the remaining teriyaki sauce.

  7. Mash the avocado. Half the burger buns and toats the bottom half.

  8. Heat up the remaining oil in another pan. Once hot add the quinoa patties and fry on each side for about 3-4 minutes.

  9. Once the bottom bun is toasted add a generous spread of mayonaise. Top it with some salad. Add the black quinoa patty on top. Then theh mushrooms and some sliced cucumber if using. Lastly, add the mashed avocado and the top half of the burger bun. Serve and enjoy!

Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière

Kategorie: American, Cuisine, Diet-Specific, Lunch/ Dinner, spring, Vegan, Vegetarian, Vegetarian Stichworte: barbecue, barbecue season, burger, comfort food, healthy, healthy burgers, healthy comfort food, healthy fast food, lunch, plant based, plant based burgers, quinoa burger, quinoa recipes, reishunger, teriyaki burger, vegan, vegan burger recipe, vegan burgers

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