Healthy Burgers For The Whole Family

Without a doubt , burgers are the queens of fast food worldwide, and their popularity has increased in recent years. They consist of a meat, fish or vegetable steak, which is served in a round bun with all sorts of ingredients that give it taste and a unique touch. Here we explain how to prepare healthy burgers for the whole family.

The origin of the burger

Although it is a characteristic dish in American cuisine, it originates from Hamburg, a German port city. Moreover, the first traces go back to the 17th century due to the increasing trade.

They were made with leftovers from pork from the day before, vegetables and sauce. We also know that they became popular in the United States when immigrants from Germany arrived in the late 19th and early 20th centuries.

Other historians, on the other hand, claim that they date from the Roman era. They were beef medallions eaten during war conquests. Some even believe that they are descended from the Mongols, who on their own horses carried them under their saddles.

Today , the preparation and presentation of them has evolved so much that they are part of gourmet restaurants. There are even vegetarian and vegan versions.

How to cook healthy burgers for the whole family

Choice of bottom

You can choose from several options, including meat (pork, beef, both mixed or chicken), fish or vegetables. It depends on your taste and your conscience towards animal cruelty. You can buy them directly in the supermarket, although you can also buy minced meat or the ingredients and make them yourself.

As for vegetables, you can use all cooked legumes, alone or mixed with some grains and vegetables, or resort to textured soy. In addition , it is important to season them with spices and herbs, garlic or onions.

Garnish with healthy burgers for the whole family

If you follow the tradition, a few slices of cheese, onion, tomato and salad will suffice. However, you can use all the ingredients you feel like. Based on that, we recommend that you choose the following ingredients:

• A handful of greens: Arugula, cucumber salad, lettuce, spinach, etc.
• One or two vegetables: Tomato, mushrooms, cucumber, eggplant, courgette, peppers and onions (raw or soft). Cut them into slices.
• A slice of cheese: Any melted cheese is good enough. There is plenty to choose from: Cheddar, mozzarella, havarti, blue cheese, brie, etc.

Bread

White or wholemeal bread, with or without grains, you can even use French bread! You can also brown it in the oven to make it crispy.

Saucer

Usually burgers contain mayonnaise, ketchup or mustard, but there are plenty of healthy sauces to give them juiciness and highlight their flavor. Why not try making homemade tomato sauce? Some of the best known are:

• Chimichurri: A vinaigrette typical of Argentine cuisine, made from:
  • Salt.
  • Bay.
  • Oregano.
  • 1 clove of garlic.
  • Several sprigs of parsley.
  • 50 grams of onion.
  • Black pepper.
  • 1 tsp. paprika.
  • 2 tbsp. vinegar.
  • 4 tbsp. lemon juice.
  • 6 tbsp. virgin olive oil.
• Chutney: A sweet-sour sauce of Indian origin made from fruits and vegetables cooked in vinegar with spices. Sugar is usually added, but we advise you to choose sweet vegetables such as carrots, pumpkins or peppers. As for fruits, it is really good with mango or pineapple.
• Tartar Sauce: This is mayonnaise mixed with:
  • Dild.
  • Mustard.
  • Chives.
  • Cucumbers.
  • Capers.

Recipes for healthy burgers for the whole family

Now the theory is explained, so it’s time to try it out with the following recipes that we suggest here.

Beef burger with mushrooms, soft onions and chimichurri

Ingredients (4 burgers)

• Salt.
• 1 egg.
• Half an onion.
• Chimichurri sauce.
• Virgin olive oil.
• 150 g mushrooms.
• 400 g minced beef.

Course of action

First, rinse the mushrooms with a damp paper towel and cut them into slices. Then peel and cut the onion into julienne strips. Heat the oil in a frying pan and add the onion over high heat. As soon as it starts to brown, lower the heat, stirring constantly, until the onions get a brownish color.

When done, brown the mushrooms in the same pan. Finally , the minced meat is mixed with the egg and shaped into steaks. Brown them on both sides until cooked through and place them on the buns. Place mushrooms, onions and chimichurri sauce on top.

Salmon burger with feta, eggplant, roasted peppers and remoulade

Ingredients (4 burgers)

• Salt.
• Dild.
• 1 egg.
• Bread crumbs.
• Tartar sauce.
• Half an eggplant.
• 40 grams of feta cheese.
• Virgin olive oil.
• 500 grams of minced salmon.
• 2 red peppers of California varieties.

Course of action

First , the salmon is mixed with eggs, breadcrumbs and dill, and steaks are formed. Then brown them on both sides on a pan with a little oil.

Rinse and slice the eggplant. Brown it on both sides on the same pan. Meanwhile, wash the peppers and remove the stems and seeds. Roast them in the oven at 180ºC for at least 1 hour, turning after 30 minutes. Allow them to cool, peel them, and cut them into strips.

Then place the steak on the bun and add a spoonful of sauce on top. Finally, add eggplant, peppers and crumbled feta. Cover with the bun.

Crispy chicken burger with avocado, corn and onion

Ingredients (4 burgers)

• Salt.
• 1 avocado.
• Half an onion.
• Lemon juice.
• Oatmeal.
• Virgin olive oil.
• 4 steaks with chicken.
• 4 tablespoons corn.

Course of action

First bread the steaks with oatmeal. Then brown them on a frying pan. Peel and slice the avocado. Mix it with chopped onion and corn. Add lemon to prevent it from turning brown. Finally, place the steak on the bun and top with the vegetable mixture.

Healthy burgers with chickpeas, spinach, grilled pumpkin and pineapple chutney

Ingredients:

• Salt.
• 5 dl spinach.
• 4 slices of pumpkin.
• Virgin olive oil.
• 1.25 dl raisins and pine nuts.
• 3.75 dl boiled chickpeas.
• 3 teaspoons pepper and thyme.
• For the sauce: 1.25 dl pineapple, 0.6 dl onion, 1 tablespoon virgin olive oil, 3.5 tablespoons vinegar, crushed ginger and crushed cinnamon.

Course of action

First, mash the chickpeas with a fork, and mix with spinach, raisins, pine nuts and spices. Take the dough and shape it into a steak. Then brown the pumpkin flesh on both sides until it is cooked through.

Finally, brown the steaks on both sides and place them on the bun. Top with pumpkin and chutney.

About healthy burgers for the whole family

Here are some healthy suggestions for burgers that the whole family can enjoy. Are you ready to try them? We assure you that they will be an absolute success and all members of your family will be happy and will want to get them back as soon as possible.