Healthy Burgers for the Whole Family

Do you love hamburgers? Today, we'll offer suggestions so that you can prepare healthy burgers for the whole family.
Healthy Burgers for the Whole Family

Last update: 30 April, 2021

Undoubtedly, hamburgers are the queens of fast food worldwide and their popularity has increased in recent years. They consist of a patty of meat, fish or vegetables, arranged inside a round bun with all kinds of ingredients that give it flavor and a unique touch. Below, we’ll explain how to prepare healthy burgers for the whole family.

Origin of hamburgers

Although it’s a characteristic dish among American gastronomy, it comes from Hamburg, a German port city. Moreover, the first traces date back to the 17th century, due to the increase in trade.

They were made with leftover pork from the previous day, vegetables and sauce. We also know that they became popular in the United States when immigrants from Germany arrived at the end of the 19th and beginning of the 20th centuries.

On the other hand, other historians claim that they come from the Roman era. They were beef medallions eaten during war conquests. Some even attribute them to the Mongols who, mounted on their own horses, carried them under their saddles.

Nowadays, their preparation and presentation have evolved to the point of being part of gourmet restaurants. Vegetarian and vegan versions have even emerged.

How to prepare healthy burgers for the whole family

Healthy Burgers for the Whole Family


Choosing the base

You have multiple options to choose from, including meat (pork, beef, both mixed, or chicken), fish or veggies. It depends on your taste and your conscience about animal abuse. You can buy them directly at the market or supermarket, although you can also buy the minced meat or the ingredients and make them yourself.

Regarding vegetables, you can use any cooked legume, alone or mixed with some cereal and vegetables, or resort to texturized soy. In addition, it’s key to season them with spices and aromatic herbs, garlic or onion.

Garnishing healthy hamburgers for the whole family

If you follow tradition, a few slices of cheese, onion, tomato and lettuce are enough. However, you can use whatever ingredients you like. On that note, we recommend choosing each of the following ingredients:

  • A handful of green leaves: Arugula, lamb’s lettuce, lettuce, spinach….
  • One or two vegetables: Tomato, mushrooms, cucumber, eggplant, zucchini, bell pepper, and onion (raw or caramelized). Cut them into slices.
  • A slice of cheese: Any melted cheese will do. You have plenty to choose from: Cheddar, mozzarella, Havarti, blue cheese, brie, etc.

Bread

White or wholegrain, with or without seeds, you can even use French bread! You can also brown it on the grill to make it crispy.

Sauces

Normally, burgers have mayonnaise, ketchup or mustard, but there are plenty of healthy sauces to give them juiciness and enhance 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
    • Laurel
    • Oregano
    • 1 clove of garlic
    • Several sprigs of parsley
    • 2 ounces of onion
    • Black pepper
    • 1 tsp. of paprika
    • 2 tbsp. vinegar
    • 2 3/4 tbsp. lemon juice
    • 6 tbsp. virgin olive oil
  • Chutney: A sweet and sour sauce of Indian origin made with fruits and vegetables cooked in vinegar with spices. Sugar is usually added, however, we advise you to opt for sweet vegetables such as carrots, pumpkin or peppers. As for fruits, it’s very good with mango or pineapple.
  • Tartar sauce: This is mayonnaise mixed with:
    • Dill
    • Mustard
    • Chives
    • Gherkins
    • Capers

Recipes for healthy burgers for the whole family

Once the theory has been explained, it’s time to put it into practice with the following recipes that we suggest below.

Beef hamburger with mushrooms, caramelized onion, and chimichurri

Ingredients (4 hamburgers)

  • Salt
  • 1 egg
  • Half onion
  • Chimichurri sauce
  • Virgin olive oil
  • 150 g of mushrooms
  • 400 g of ground beef

Instructions

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

Healthy Burgers for the Whole Family

Once ready, brown the mushrooms in the same pan. Finally, mix the ground meat with the egg and shape them into patties. Brown them on both sides until cooked thoroughly and place them on individual buns. Add the mushrooms, onion, and chimichurri sauce on top.

Salmon burger with feta, eggplant, roasted bell pepper, and tartar sauce

Ingredients (4 hamburgers)

  • Salt
  • Dill
  • 1 egg
  • Bread crumbs
  • Tartar sauce
  • Half eggplant
  • 1.5 ounces feta cheese
  • Virgin olive oil
  • 18 ounces chopped salmon
  • 2 California variety red peppers

Instructions

First, mix the salmon with the egg, breadcrumbs and dill, and shape into hamburgers. Then, brown them on both sides in a frying pan with a little oil.

Then, wash and slice the eggplant. Brown it on both sides in the same pan. Meanwhile, wash the peppers and remove the stem and seeds. Roast them in the oven at 180ºC (350ºC) for at least 1 hour, turning them at 30-minute intervals. Let them cool, peel them, and cut them into strips.

Then, place the hamburger on the bun and put a spoonful of sauce on top. Finally, add the eggplant, bell pepper, and crumbled feta. Cover with the bun.

Crunchy chicken burger with avocado, corn and onion

Ingredients (4 hamburgers)

  • Salt
  • 1 avocado
  • Half onion
  • Lemon juice
  • Oat flakes
  • Virgin olive oil
  • 4 chicken hamburgers
  • 4 tablespoons of corn

Instructions

First, coat the hamburgers with the oat flakes. Then, brown them in a frying pan. Next, peel and slice the avocado. Mix it with chopped onion and corn. Add lemon to prevent it from turning brown. Finally, place the hamburger on the bun and top with the vegetable mixture.

Boy eating hamburger


Chickpea and spinach burger with grilled pumpkin and pineapple chutney

Ingredients:

  • Salt
  • 2 cups of spinach
  • 4 slices of pumpkin
  • Virgin olive oil
  • Half a cup of raisins and pine nuts
  • 1.5 cups of cooked chickpeas
  • 3 teaspoons pepper and thyme
  • For the sauce: 1/2 cup of pineapple, 1/4 cup onion, 1 tablespoon virgin olive oil, 3 1/2 tablespoons vinegar, powdered ginger, and ground cinnamon

Preparation

First, crush the chickpeas with a fork and mix them with the spinach, raisins, pine nuts, and spices. Take the dough and shape it into a hamburger. Next, brown the pumpkin on both sides until cooked through.

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

About healthy burgers for the whole family

Here are some healthy burger ideas for the whole family to enjoy. Are you ready to try them? We assure you that they’ll be an absolute success and all the members of your household will be satisfied and will want to repeat them as soon as possible.

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  • BBC. ¿Cuál es el verdadero origen de la hamburguesa? (2014)
  • El Comidista. Leyes para hacer una buena hamburguesa (2016)
  • El Comidista. La fórmula mágica de la hamburguesa sin carne (2018)
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