Pumpkin Veggie Vegan Burger
Materials
For the avocado puree
1 ripe avocado
2-3 tablespoons of lime or lemon juice
1-2 pinches of paprika
a few pinches of salt
for burger
300 g pumpkin
1 cup boiled red beans
2/3 cup oat flour
5-6 stalks of spring onions (finely chopped)
1-2 cloves of garlic (grated)
a few pinches of salt
1 teaspoon of cumin
1 teaspoon of curry
2-3 pinches of nutmeg
3-4 tablespoons of oil (for cooking)
for garnish
1-2 tablespoons of oil
1 large onion (thinly sliced)
1 red pepper
1 yellow pepper (thinly sliced)
How to Make a Vegan Burger with Pumpkin and Vegetables
Divide the peeled pumpkin into small, 3-4 cm pieces and boil it for about 25 minutes, until it is easy to mash. When they are soft, drain the water, pass them through the blender and puree. Cool the 1 glass of puree you have obtained completely. It will be easier to shape the burger as its consistency will thicken as it cools.
For the avocado puree, mash all the ingredients with a fork or pass them through a blender and put them in the fridge.
Gently mash the beans in a bowl with the help of a potato masher, you can also mash them in the robot for a very short time. Do not puree it completely, leaving it lightly particles adds a more pleasant texture. If you don’t have oat flour, grind the oats in a robot for 10-20 seconds. Add the oatmeal, pumpkin puree, scallions, garlic, salt and spices to the mashed beans and knead. Taste and adjust salt and seasoning. The mixture has a shapeable but soft consistency. Make 4 flat and round meatballs of equal size. Let the meatballs rest in the freezer for 20 minutes on a baking paper lined tray. Thus, they become hard and do not fall apart during cooking.
Meanwhile, prepare the garnish. Heat the oil in the pan. Add the onions and sauté for 4-5 minutes. When the onions are half cooked, add the peppers and sauté for another 4-5 minutes on high heat. Add salt and pepper and set aside.
To cook the burgers; Heat oil in a large skillet over medium-high heat. When you put the meatballs in the pan, reduce the fire a little and color them well for 3-4 minutes on medium heat. Then turn the other side and cook for another 3-4 minutes until they are coloured. You will be more comfortable if you use a flat spatula while doing this and take care not to constantly turn the meatballs. If using a medium skillet, cook the meatballs in two batches. If you put cold material on a hot pan at the same time, which will cover the excess surface, the temperature of the pan will drop immediately and you will not be able to color it the way you want.
Store ‘health’ with different pumpkin recipes
Pumpkin, which no one would think of consuming other than its dessert, is one of the most colorful fruits of winter. In fact, in winter, you can consume orange squash in different ways with delicious and healthy recipes. Pumpkin, which is often seen on the counter in the winter in whole or sliced form, strengthens the immune system, accelerates bowel movements, keeps it full and is good for the skin. Here are the benefits of pumpkin rich in vitamins A, B, E, iron, sodium, potassium, calcium, magnesium, zinc, phosphorus and pulp…
Orange antioxidant
Pumpkin helps prevent allergic reactions. While strengthening the immune system is the basis of diseases such as asthma and allergies, vitamins and minerals with high antioxidant capacity gain importance. One of the foods with the highest amount of beta carotene, which is one of the vitamins with the highest antioxidant capacity, is pumpkin. Half a glass of water contains twice as much vitamin A as the daily requirement.
Refreshes dry skin
Especially women complain about the dryness and cracking of their skin on cold winter days. However, the materials that provide the glow and freshness of the skin are not in cosmetic stores, but right next to you; that is, in your kitchen! Antioxidant minerals and vitamin A in its content support the regeneration of the skin that starts to dry on cold winter days. Pumpkin, which is included in many masks, even as a peeling, helps the skin to gain moisture, especially when consumed as a soup.
A nutritious food for your baby
Since it is a very rich source of pulp, its porridge or soup keeps you full for a long time; It helps the intestines to regain movement in people with intestinal laziness. It can be consumed as puree or soup, especially from the 6th-8th month when babies complain of constipation, or it can be made richer from pulp by adding oats.
shield against germs
Since it is rich in antioxidant vitamins and minerals, it protects the body from bacteria, viruses and microbes and helps support the immune system during seasonal transitions and freezing winter days.
For sharp eyes
While the component called xanthine in its content helps the ultraviolet light to be filtered by the eye, this prevents tissue damage and cataract problems that can be seen in advanced ages. The vitamin A in its content also helps the eye adapt to light at night and at dusk, giving it the ability to see.
Add it to your diet list now
The fact that pumpkin, which contains only 26 calories per 100 grams, is rich in pulp, provides satiety for a long time, prevents unnecessary energy intake and supports the weight loss process.
Read these without consuming pumpkin
In order not to lose its vitamin and mineral values and to be more useful, peel and chop the skin when you consume it. In this way, the loss of nutritional values is prevented.
Do not expose the pumpkin to too much or prolonged heat before consuming it. Cook in the oven or steam in a short time. In this way, vitamin and mineral losses can be minimized.
When making pumpkin dessert, avoid refined sugar, which has been proven to be harmful to health. You can sweeten it by using molasses or honey instead. It is healthier to add honey and molasses to the pumpkin after cooking it.
