Easy HAMBURGER edition – how to healthify your favorite comfort food

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Photo by Daniel Reche from Pexels https://www.pexels.com/photo/close-up-photo-of-a-cheeseburger-1556698/

A hamburger is a classic comfort food everyone enjoys devouring. On one side, it’s juicy, mouth-watering and it does provide our body with a good amount of protein from the meat. On the other, the patties are known for being high in calories and fat, thus, frequent consumption of hamburgers is not recommended.   

There is an easy fix, however: plant-based burgers. Luckily, advanced development in the food industry has helped us create excellent meatless products. Beyond Meat and Impossible Foods are some of the brands that have successfully developed excellent meat substitutes and as a result, have accumulated plenty of satisfied customers. But I am not here to convince you to buy their products. On the contrary, I am here to show you how to make cruelty-free hamburger patties at home.   

Ingredients  

  • 1 onion  
  • 2 cloves of garlic  
  • 150g mushrooms  
  • 1 egg  
  • 1 can of black beans  
  • A cup of flour  
  • A handful of parsley  
  • Olive oil  
  • Salt, pepper, turmeric, and oregano  

Instructions  

Chop up very finely the onion, garlic, parsley, and mushrooms. Then toss the mushrooms in a pan and fry them for around 10-15 minutes or until the liquid they’ve released has evaporated. While the mushrooms cook, prepare the beans. I like to save time, so I tend to use a can of black beans instead of cooking them from scratch. Drain the beans and mash them up. Once the mushrooms are done as well, mix them up with the bean puree, onion, and garlic.   

Now it’s time to add the egg. Thicken the mixture by adding in the flour. Lastly, season with salt, pepper, a little bit of turmeric, and oregano.    

Finally, you can start shaping your patties. Sprinkle some olive oil on a (preferably non-stick) pan and fry the patties for 2-3 minutes on each side. Assemble your hamburger as you wish. Start with some lettuce, tomato, onion rings, then put on the patty and finish off by putting some ketchup, mayo, mustard, or any other sauce of preference.   

 

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