Ingredients for Making a Healthy Hamburger
- Oil (butter or olive) 50 grams
- Lentils (or Red Beans) 200 grams
- Onion 1 piece
- Carrot 1 piece
- Zucchini young 1 piece
- Tomato sauce 2 tablespoons
- Lettuce to taste
- Tomatoes 2-3 pieces
- Cheese to taste (optional)
- Salt to taste
- Wheat flour for boning cutlets
- Burger buns optional
- Main IngredientsSquash, Tomato, Lentils
- World Cuisine
Frying pan, pan, colander, kitchen knife, cutting board, pusher, wooden spatula, tablespoon.
Making a healthy hamburger:
Step 1: Cook the lentils.
First of all, lentils need to be sorted out, removing all kinds of debris, and how to rinse with clean running water.
Then pour the lentils into a pot of cold water (1 cup of cereal requires 2 cups of water). On low heat, bring everything to a boil. Then cover tightly and cook the lentils until cooked (but just do not digest) for 20-40 minutes. Periodically, grits need to be mixed.
A few minutes before the end of cooking, lentils need to be salted.
Drain the excess lentils from the finished lentils by folding them into a colander.
Return the cereal to the pan or transfer to a deep plate and mash it with a crush to make a homogeneous mass.
Step 2: prepare onions with carrots.
While lentils are cooked, prepare onions and carrots. They need to be cleaned, washed well and crushed with a knife into very small pieces. You can even grate carrots.
Fry the prepared vegetables in a small amount of oil until soft, i.e. for 10-15 minutes. Do not forget to mix the contents of the pan so that the onions and carrots do not burn.
Step 3: prepare the lentil patties.
Mix fried vegetables with lentils. Add some salt and other spices if you want. Mix well. It will be minced meat for cutlets.
Use your hands to form flat cutlets from lentil minced meat, no more than 1.5 centimeters. After, roll each in wheat flour.
Heat the oil in a clean pan and fry the lentil patties in it. You need to fry over medium heat until golden brown on both sides. That is, approximately 2-3 minutes from each side.
Step 4: prepare the zucchini.
At the same time, while the lentil patties are fried, start cooking the zucchini. We will need a young vegetable of small size with a soft skin. Rinse it, cut into thin slices, salt on all sides and fry in a pan with added oil. Zucchini must be fried for 15 minutes over medium heat.
Step 5: prepare a healthy burger.
Now a useful hamburger can only be collected. To do this, first cut the buns lengthwise in half. By the way, if desired, the bread can be fried until crisp. Rinse the tomatoes, remove the stem and cut into thin circles. Cut the cheese too thin. Rinse the lettuce leaves thoroughly with warm water.
Spice each bun with tomato sauce. Take one part of the loaf and lay it on top of each other, lay on top of all the previously prepared ingredients: lentil cutlet, fried zucchini and other vegetables, as well as cheese. Close all the second half of the bun and your healthy hamburger is ready!
Step 6: serve a healthy burger.
You can serve a healthy hamburger for an afternoon snack, as a hearty breakfast or to complement their lunch. As you can see for yourself, judging by the ingredients that are used to prepare it, the hamburger turns out to be very satisfying and nutritious, so you can safely take it to work or bring it to children to school. And if you exclude cheese from the dish, then a healthy hamburger can be served on the table during fasting.
Enjoy your meal!
- Lentil cutlet goes well in hamburgers with fresh avocado, goat cheese, cucumbers and fried zucchini. Therefore, you can assemble your hamburger from those ingredients that you like best.
- You can add a little mashed potatoes to the lentil patties for stickiness.
- In lentil cutlets, in addition to carrots and onions, you can add garlic and sweet bell pepper.