My family loves hamburgers! And if they are delicious, nutritious and low in calories, the best. There are a variety of options to choose from, from the classic beef burger, to those made with breaded chicken, but equally delicious options have been made with vegetable meats such as those made with lentils, chickpeas and textured soy, with zero animal protein, but they are also a source of protein, vitamins and minerals, cheaper and a delicious alternative for people who eat vegetarian. And if you also make homemade bread with oats, you will be consuming complete proteins and less refined flours. The important thing about a healthy diet is that it is easy to make, equally delicious, economical and nutritious, remember:
Let your food be your medicine !, as Hippocrates (460-370 BC) said, father of medicine 25 centuries ago.
In this sense, my proposal for today: Delicious and nutritious vegetarian burgers, with textured soy meat and homemade bread with oatmeal!
500 gr of flour, half oatmeal and the other half of wheat flour.
10 gr of yeast.
10 gr of salt.
20 gr of sugar.
25 gr of oil.
125 gr of water.
150 gr of liquid milk.
- The kneading of the dough by hand to make bread is very important, it is basically to activate the gluten, which is a protein from wheat flour, to obtain an elastic mass, at the same time that we incorporate air into it. First we must make a volcano with the flour in the inn, we alternately place the activated yeast with the mixture of liquid ingredients and portions of flour that we are approaching, the procedure is repeated until we have incorporated the entire mixture.
After we have a homogeneous mixture, we proceed to knead, with one hand we stretch the dough and with the other we bend it over itself, in such a way that we incorporate air again and again inside it.
Once the dough is not sticky, but elastic, place it in a container and cover it with a blanket, let it stand for 1 hour, so that it begins to grow by the effect of the yeast during the fermentation process.
Prepare a tray, smearing it with butter and a little wheat flour, to prevent the loaves from sticking during baking.
We make the bread balls, taking approximately 100 grams, for each one, we place in the tray as shown in the following picture.
Let stand half an hour, then with a brush spread with egg white, put the tray in the oven at 200 ° F for about half an hour.
- Once the baking time has elapsed, we remove and proceed to cool down, look how good these delicious breads look!
- We make the croquette with our hands, we put it clear of eggs and we spread it with bread crumbs, so they are placed to fry in a pan with hot oil.
And now, let's put together a delicious and healthy vegetarian burger.
We put chopped onions, tomatoes, mayonnaise, tomato sauce and mustard to taste, in addition to a rich dressing that I made with an egg, parsley, olive oil, soy sauce, two cloves of garlic, vinegar, salt and pepper, process and it remains a delicious dressing with creamy aspect.
Nutritional properties of textured soy:
It has twice the protein and little fat compared to beef, contains important minerals such as iron, potassium, phosphorus, magnesium and vitamins such as: A, B, C, D, E and G.
Time of preparation:
Bread: 2 hours.
Soy meat: 1 hour.
Calories for each hamburger without added sauces: