When you think of burgers, you think of fast food. Hamburgers are associated with unhealthy and fatty foods. This can also be done differently by choosing slightly different ingredients. For example, a tartar burger or a falafel burger is a tasty but also healthy variant. You can transform the original hamburger into a healthy meal by making it yourself with lots of vegetables and brown bread!
History
The hamburger probably comes from Mongolia, where the Mongols put the piece of meat between the saddle and the horse to make the meat more tender. The Mongols brought the meat to Russia and the Russians called the dish steak tartare. Around the 16th century, the dish came to the German city of Hamburg, where its name was changed to Hamburger. The hamburger as we eat it today was not introduced until around the 19th century. This burger between two buns was made in Louis ?? Lunch New Haven discovered. The story is that a customer was in a hurry, so the cook packed his hamburger between two sandwiches. Since 1921, the hamburger became a popular dish in America.
The hamburger
The frequently eaten hamburger is often sandwiched between a white bun. The meat often comes from cows and is medium fat. Many burgers are flavored with sauce and possibly cheese, vegetables and egg. Countless variants are possible and often too fatty combinations are made with a lot of sauce and cheese and few vegetables. The white bun is also low in nutrients. A hamburger bun is much healthier by making the basis healthy: whole grain bread with good and lean meat. This base can then be supplemented with vegetables and eggs. If the base is good, a little sauce or cheese can be used. Then preferably choose 20+ or 30+ cheese and use tomato ketchup and mustard instead of fatty mayonnaise. Here are some tasty and healthy burger recipes that can be eaten every day without feeling guilty.
Tartare burger
As history tells us, the original hamburger started out as a steak tartare. Tartare is leaner than ground beef and therefore a perfect basis for a healthy hamburger. The quark sauce makes the burger nice and fresh so that no greasy sauce is needed. By using whole grain buns instead of hamburger buns, you can make the tartar burger even healthier.
Ingredients
- 1 lettuce
- 200 grams of low-fat cottage cheese
- Pinch of salt and pepper
- 4 wholemeal dumplings
- 1 clove of garlic
- 4 pickles
- 2 tomatoes
- 1 cucumber
- 4 tartlets
- 1 tablespoon of mustard
Preparation method
- Grate the cucumber and garlic.
- Mix the quark with mustard, salt and pepper and stir this through the cucumber.
- Grill the tartlets in a grill pan. Tartlets taste best when they are medium cooked.
- Slice the tomatoes.
- Cover the sandwiches with lettuce and tomato and place the hamburger on top.
- Slice the gherkins and place on top of the hamburger.
- Finally add the cottage cheese sauce and place the top of the rolls on top.
Falafel burger
Falafel is originally a Lebanese vegetarian dish made from mashed chickpeas. Chickpeas are high in protein and contain a lot of iron and proteins. This makes them a perfect meat substitute. Chickpeas also contain a lot of fiber.
Ingredients
- 200 grams of dried chickpeas
- 1 red onion
- 1 cloves of garlic
- 1 hand of parsley
- 1 teaspoon Cumin
- 1 teaspoon coriander grains
- 1/2 teaspoon chili powder
- 2 tablespoons of whole wheat flour
- 2 tablespoons of Sunflower oil
- 4 multigrain tortillas
- 1 jar of tomato salsa
- 1 container of yogurt
- 1 bag of mixed salad
- olive oil
Preparation method
- Soak the chickpeas in water 24 hours beforehand.
- Fry the coriander grains and cumin in a dry frying pan to release the flavor
- Crush the coriander grains and cumin in a mortar
- Peel the garlic and onions and cut them into small pieces.
- In a food processor, grind the chickpeas along with the onion, garlic, parsley, ground coriander and cumin, chili powder and whole wheat flour.
- Grind until smooth. If the mixture is too firm, you can add some olive oil. If the mixture is too weak, you can add some flour.
- Shape the chickpea mixture into four burgers and let them stiffen for a while in the refrigerator.
- Heat the oil in a frying pan and fry the burgers for 3 minutes on each side until golden brown.
- Mix the yogurt with a clove of garlic from the garlic press. Add salt and pepper to taste.
- Cover the tortillas with lettuce. Place the falafel burgers on top and add the tomato salsa and yogurt sauce.
Cheeseburger
A cheeseburger can be made very healthy by opting for low-fat cheese. Preferably make the hamburger yourself so that you know what is in it. By preparing the meat in the oven, you don’t have to use as much fat. You can also make this hamburger extra healthy by using spelled buns.
Ingredients
- 350 grams of minced meat
- 1 red onion
- 8 lettuce leaves
- 1 large tomato
- 1 cucumber
- pepper
- salt
- 1 clove of garlic
- 1/2 teaspoon nutmeg
- 1 egg
- 2 tablespoons of ketchup
- 4 slices of 20+ or 30+ cheese
- 4 spelled buns
Preparation method
- Cut the tomato into thick slices, wash the lettuce and cut the cucumber into slices.
- Mix the minced meat with crushed garlic, egg, sliced onions, nutmeg, pepper and salt and make four burgers.
- Fry the burgers in a frying pan with a lid on low heat for 10 minutes until brown and done, press flat with a spatula in between.
- Cut the spelled buns open and cover them with lettuce, tomato, cucumber and some onion.
- Place the hamburger on top and place a slice of cheese on top of the burger and half a tablespoon of ketchup on top.
- Place the top of the spelled bun on top and serve immediately.
