Berlin/Bonn Veggie burgers are really popular. For committed vegetarians and non-vegetarians only. We make a compelling case for a plant-based alternative and include soy, seitan, and co.
A burger is not the same as beef. Vegetarians and vegans also love this dish and always come up with new recipes for it. Flexitarians who want to reduce their meat consumption to a reasonable amount of time like to use a plant-based patty option.
Fans of vegetarian bagels are always creating new recipes. First: veggie burgers are generally less healthy than meat burgers. After all, food consists of many ingredients. What’s important is what’s in and out of it. Anna-Lena Clapp says: But there are good reasons to make plant-based pies. A nutrition expert from Proveg Germany lists the most important ones:
- Get plant-based brownies high quality proteins and moderately less saturated fat than animal patties.
- You are as good as you are no cholesterol.
- they include fiber.
“Of course, you should always look at the nutritional value of a particular product,” says Clapp. It depends, for example, on the exact ingredients and the degree of processing.
What are vegetarian patties made of?
Instead of meat, plant-based patties consist of plant-based foods – often combined with a mix of:
- Legumes, especially soybeans, but also other legumes, chickpeas or lupins
- made from whole grains, such as uncooked or millet, both of which have a good consistency, or seitan, made from wheat protein
- from vegetables such as beets, kohlrabi or eggplant
- from seeds, such as sunflower seeds
What holds the pie together?
Vegetarians can use egg as a binding agent. Anna-Lena Clapp offers the following options for binding pie ingredients for vegetarians:
- tomato paste
- seitan powder
- ground flaxseed or psyllium husk
- soy flour
Tip: Let the mixture rise for 15 to 30 minutes before forming the patties for better adhesion.
Different foods can be combined in different ways. There are no limits to creativity with a veggie burger. For example, we recommend the following vegetarian recipe by Proveg chef Serkan Tunca and the sauce to go with it.
Kidney burger with beetroot mayo
ingredients (for 4-5 patties):
- 1 can of beans (400 g)
- 1 tablespoon chopped parsley
- Salt and pepper from the mill
- 1 teaspoon paprika powder, sweet
- ½ teaspoon smoked paprika powder
- 1 teaspoon cumin
- 1 pinch ground cinnamon
- 1 chopped onion
- 80 grams of rolled oats
- 4 tablespoons of soy sauce (variety: Tamari)
- 1 tablespoon yeast powder
- 5 7 tablespoons of breadcrumbs
- 3 spoons of wheat flourPut up:
- Preheat the oven to 180 degrees.
- Rinse the beans in a sieve and drain well.
- Then put it in a bowl and puree it with a hand blender until the beans are a little bigger.
- Fry the onion cubes in a pan with 2 tablespoons of oil until translucent. Add to the kidney beans along with all the remaining ingredients and mix well.
- Make 4-5 patties with wet hands and place them on a baking sheet lined with parchment paper. If the mixture is too wet, add a few more breadcrumbs.
- Bake the patties in the preheated oven for 8-10 minutes, then cool briefly.
- Heat 3-4 tablespoons of canola oil in a covered skillet over high heat. On medium-low, cook the patties for 2-3 minutes on each side until evenly browned.
Tip: If the patties cool after baking, they can be frozen until the final step – pan frying. It is better to put baking paper in the middle, this will be easier to remove later. After removing the patties from the freezer, they are placed in the refrigerator for 12 hours to slowly thaw, and then fried as described.
ingredients (beetroot mayo for 4-5 patties):
- 40 ml soy milk (important: sugar-free)
- 120 ml canola oil
- Salt and pepper from the mill
- 1 teaspoon of lemon juice
- 1 small beetroot, boiled and very finely chopped
- 2 teaspoons mustard, medium heat
- In a hand blender, combine soy milk, mustard, a pinch of salt and lemon juice.
- Gradually add the canola oil and continue pureeing until you have a mayonnaise-like consistency.
- As soon as the mayo reaches the desired consistency, add the beets and mix everything again.
- Season with salt and pepper.
What else goes into a veggie burger?
As with a regular burger, the veggie model can be topped with a variety of toppings. From marinated to fried, it can be an onion, a fresh vegetable or a slice of pineapple as a fruity ingredient. Anything tasty and vegan or vegetarian is allowed.
There is no limit to your creativity. Common types of ketchup and mustard go well with veggie burgers. And if you can’t handle vegan mayo yourself, you can get it from the supermarket.
Most of the cheeses are also available for vegetarians. For vegetarians, there are vegan cheeses that melt right on top of brownies once they’re in the pan.
Are veggie burgers good for the climate?
When comparing CO2 footprints, veggie burgers perform significantly better than meat burgers.
According to the Heidelberg Institute for Energy and Environmental Research (ifeu) 2020, reference year 2019, the CO2 footprint (in kilograms of CO2 equivalent per kilogram of food):
- Soy-based patty/vegetable burger/patty: 1.1
- Bean patty/veggie burger/patty: 1.8
- Beef / Patties / Frozen: 9.0
Britta Klein, science editor of the Federal Center for Nutrition (BZfE), criticizes the sole focus on the CO2 footprint.
He says: “This is the narrowness of the idea of climate protection.” Whether the food climate balance is good or bad depends on many other aspects – such as land use, biodiversity and animal welfare.
It’s not enough to say, “Beef is bad and plant-based foods are good,” says Klein. It is difficult to create a CO2 footprint for products with different ingredients such as grains, seeds or vegetables – some of which have different origins.
How can I eat environmentally friendly?
It doesn’t matter if you’re a conscious and moderate meat eater or a vegetarian or vegan or insecure – Britta Klein has these tips for you ecological and climate clean nutrition:
- It’s better to do without packaged foods and cook for yourself. it’s possible several highly processed products buy in. The best way to cook is with fresh ingredients. But the expert also knows: “Sometimes ready-made products are just practical, and everything else is not real. It is necessary to see: what will life give?
- for the ingredients seasonal shop — and above all regional products, for example, beets from the surrounding area. This is strengthening the agriculture of the region. “When beets are planted in the country, there is often no new storage,” says Klein.
- own Keep track of travel expenses. “Any product, no matter how great it is, if it’s going to be bought over the long haul with an SUV,” says Klein.
- it’s possible Buy unpackaged foods.
- such trade that there is nothing left, and only throw the food away when it’s really bad. “Forty percent of what a family buys goes to waste,” says Klein. A person who makes sure that there is not much waste left is already doing a lot for the climate and the environment. Even if the expiration date has passed, you should check if the product is really bad.
© dpa-infocom, dpa:220318-99-579047/60