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Eco-burgers: a veggie answer to junk food

October 15, 2012


Who said that burgers are unhealthy? Actually, they can be a perfectly healthy and eco-friendly option, you just need to learn how to make them 100% vegetarian and serve them with homemade bread and ketchup, and a couple of salad leaves.

Before coming to the recipe, I would like to draw your attention to a couple of points that might convince you to try them: growing 1 kg of legumes requires 2,000 liters of water, while producing 1 kg of red meat necessitates 15,000 liters. Not to mention the fact that there are many further environmental problems connected to factory farming.  As a consequence, if you wish to opt for a healthier and  more sustainable lifestyle, trying to replace meat with vegetable alternatives when possible might be your first step in that direction.


Ingredients (serves 4)
200 gr boiled chickpeas
1 garlic clove
a tiny bit of ginger
1 tsp lemon juice
a bunch of parsley
1 boiled potato
2 slices of stale bread
extra-virgin olive oil
4 tbsp flour
salt & pepper
4 sesame buns
4 tsp homemade ketchup
4 leaves of lettuce


Blend the chickpeas with garlic, lemon juice, grated ginger, parsley, stale bread and the boiled potato in a mixer until you obtain a thick cream. If you’re not in a hurry, let your mixture cool down in the fridge – that will make the processing much easier. In case the mixture is too liquid, add another slice of minced stale bread.
Make 4 balls and flatten them with care, then dredge them with flour. Heat 2 tbsp of oil in a pan and brown the burgers on both sides. In the meantime, cut the buns into halves and toast them. Lay each burger on a bun and add a tsp of homemade ketchup and a leaf of salad. Serve them hot.




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