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Se avete voglia di un burger alternativo al classico di carne, provate i nostri burger vegetariani. Ricchi di sapore, ottimi da mangiare all’interno del classico panino da burger oppure accompagnati dalle insalate. Noi lo serviamo con una salsa allo yogurt greco arricchita di erba cipollina! Se invece preferito un approccio vegano scegliete l’humus: salsa di ceci e thaina.

Niente paura, non richiedono molto del vostro tempo in cucina!!!

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Preparazione:    – Cottura:   – Impegno: 

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Ingredienti per 4 burger

• 20 g lenticchie decorticate
• 20 g quinoa
• 125 g ceci lessati
• 1 cipollato fresco
•  5 g capperi dissalati
• 20 g farina di ceci
• 10 g olive nere cotte al forno
• prezzemolo
• pepe
• curcuma
• 2 cucchiai olio extra vergine di oliva

Per la salsa allo yogurt

• 150 g yogurt greco o yogurt bianco intero senza zucchero
• 1 cucchiaino senape
• erba cipollina

Munitevi di una ciotola, una pentola anti-aderente e di un mixer.

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Come preparare i burger vegetariani

Lessate  in acqua le lenticchie e la quinoa per circa 15 minuti, utilizzando un pentolino. I ceci in barattolo sono generalmente lessati e non necessitano di un’ulteriore cottura. Scolate l’acqua in eccesso a sia fine cottura sia dal barattolo.

Frullate in un mixer i ceci, la quinoa, le lenticchie, il cipolotto, il prezzemolo, i capperi, le olive nere e aggiungete due cucchiai di olio extra vergine di oliva.

Trasferite l’impasto in una ciotola.

Aggiungete il pepe, la curcuma e la farina di ceci.

Impastate il tutto, se notate che l’impasto sia un po troppo molle aggiungete ancora un pò di farina di ceci.

Lasciate  riposare una decina di minuti, nel frattempo scaldate una pentola antiaderente.

Formate con le mani i vostri burger. Create delle palline della taglia di una pallina da golf e poi appiattitele oppure utilizzate uno stampo da burger, se lo avete a disposizione.

Cuocete i burger vegetariani sulla pentola già calda lasciandoli 2-3  minuti per lato.

Buona Cucina,

M&M

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 Valori nutrizionali per un burger vegetariano

Calorie (Kcal) 174 – Grassi (g) 9 – Carboidrati (g) 15 – Proteine (g) 6

Prepariamoli insieme

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