How to make vegan burgers

10u

Half

2h

Millet burgers, peeled lentils and Hijiki seaweed A perfect combination!

Nowadays, many people decide to follow a vegan or vegetarian diet or simply decide to reduce their consumption of animal proteins for other reasons. A good way to replace animal protein with vegetable protein is to combine cereals and legumes such as millet and lentils (peeled on this occasion). To complete the contribution of nutrients, we can add seaweed, fresh vegetables and spices to our dishes. A good option to combine these ingredients is to prepare vegetable burgers. But what benefits and properties do these foods have? DARLING: Millet is rich in protein but does not contain all the essential amino acids, so we must combine it with legumes or nuts so that the proteins are complete and our body obtains most of the essential amino acids. In addition, the consumption of millet provides us with slow absorption complex carbohydrates that give us energy and vitality. Millet is an ideal cereal for those people who suffer from anemia and bone problems, thanks to its high level of iron and calcium, as well as containing a very high percentage of magnesium, which prevents fatigue and helps the proper functioning of the nervous system. Finally, it is worth highlighting the content of vitamins B1, B2, B9 and B6, which act as antioxidants, preventing the deterioration of the nervous, hormonal and immune systems and help to improve the oxygenation of the body and prevent fatigue and depression. PEELED LENTILS: Peeled lentils stand out from other lentils for their easy digestion, since they are devoid of the skin that covers them. Like the rest of lentils, these legumes are very rich in protein and iron and their consumption is especially recommended for children, young people and people who suffer from anemia. In addition, they are also rich in potassium, phosphorus, magnesium, calcium and zinc. Like millet, lentils provide us with B vitamins and slowly absorbed carbohydrates which help maintain a feeling of satiety for longer and prevent sudden increases in blood sugar. HIJIKI SEAWEED: Hijiki seaweed is very rich in calcium and phosphorus, even more than cow's milk. Its consumption strengthens hair and nails and reduces bone decalcification. Its mild flavor and small size make this seaweed combine perfectly with the rest of the ingredients. TURMERIC: Turmeric provides great color and a soft, exotic flavor and is an incredibly beneficial species for the body:

• Reduces gastric acidity
• Eliminates flatulence
• It is a powerful anti-inflammatory
• Strengthens the immune system
• Stimulates the nervous system

CUMIN: Cumin is a great ally to avoid flatulence and heavy digestion. In addition, it helps eliminate fluids retained in the body thanks to its diuretic action. THE RECIPE: Ingredients (10 medium burgers):

• 250 g sweet millet
• 200 g peeled lentils (red or yellow)
• 1 tablespoon Hijiki seaweed
• 2 carrots
• 1 onion
• 2 cloves of garlic
• Parsley
• 1 teaspoon turmeric
• Half a teaspoon of ground cumin
• Mix of exotic peppers (amount to taste)
• Salt
• 4 tablespoons potato flakes

Elaboration: 1. Soak the Hijiki seaweed for 30 minutes in cold water. 2. Wash and boil in salted water, and separately, the sweet millet and lentils. The millet should boil for 15 minutes and the lentils for 20 minutes. 3. Drain the millet and lentils and mix them in a large enough container. Let cool. 4. Drain the Hijiki seaweed and cut it a little. 5. Chop the carrots, onion and garlic and fry together with the seaweed until the vegetables are cooked. Salt to taste. 6. Add the sofrito to the millet and lentil mixture and mix well. Add the spices (turmeric, cumin, pepper and parsley) and the 4 tablespoons of potato flakes. 7. Mix well with your hands until you obtain a compact but not hard dough. It should be molded easily. 8. With wet hands form the burgers. 9. Fry the burgers in a pan with a splash of olive oil. Take advantage!