DIY Healthy Burgers For International Hamburger Day! - Medshield Movement

DIY Healthy Burgers For International Hamburger Day!

28 May is International Hamburger Day and to celebrate we’re here to help you make tasty homemade healthy hamburgers from scratch – with a plant-based and meat option.

Who doesn’t love a hamburger? But fast-food options are layered with extra salt, sugar, fat and cheap ingredients. Here, we help you create healthy hamburgers at home for the whole family! In fact, we recommend roping them in to help you prep the ingredients and slice up the toppings. This also makes for a family-friendly fun weekend meal that can easily feed a crowd of kids or adults, whether in the kitchen or around the braai.

<subhead> Plant-Based Patty

What You Need:
1 x 400g tin black beans, drained and rinsed, mashed

1 x cup cooked quinoa
½ red onion, very finely chopped

1 clove garlic, very finely chopped
1 teaspoon each: ground cumin, smoky paprika
Pinch salt and pepper to taste

Mix the ingredients until combined. Divide into equal size balls and then shape into patties. Heat a non-stick pan with a little olive oil and cook for 4-5 minutes per side, or until golden on the outside and heated through.

Looking for another easy plant-based recipe to make for the whole family? Try this “Chickpea Mayo Sarmie”: https://medshieldmovement.co.za/how-to-make-vegan-chicken-mayo-sarmie-with-chickpeas/

<subhead> Beef-Mince Patty

What You Need:
500g lean beef mince

¼ cup bread crumbs (make your own at home by toasting old bread and then blitzing in a food processor)
1 free-range large egg

½ red onion, very finely chopped

1 clove garlic, very finely chopped

½ teaspoon each: ground cumin, smoky paprika, ground coriander

Pinch salt and pepper to taste

Combine the mince, breadcrumbs, egg, onion, garlic and spices in a mixing bowl. Divide into equal size balls and then shape into patties. Heat a non-stick pan with a little olive oil and cook for 4-5 minutes per side, or until golden on the outside and cooked to your preference (ie: medium or well-cooked).

<subhead> Toppings & Assembly

  • No burger is complete without lettuce. Cos lettuce is crispy and crunchy and the most nutrient-dense of all the lettuce leaves. Alternatively, try butter lettuce or mix it up with baby spinach leaves for an extra boost of Vitamin A and folate.
  • Tomatoes are key to getting the taste just right as they add a level of acidity and sweetness. Whether you use slices of fresh tomato or a tomato relish, tomatoes add a boost of vitamin C and antioxidants.
  • Layer up with extra salad items such as slices of cucumber, thinly sliced avocado for healthy fats, crunchy sprouts, finely sliced red onion (pickle for 10 minutes in a solution of ½ cup water, ¼ cup vinegar, 1 tsp salt and 1 tsp sugar (optional) to release some of the strong flavour).
  • The best burger buns are endlessly debated about, but for healthy options, we suggest buying slightly smaller buns (for those who may be watching portions and on a weight-loss management programme) with additional nutrients, so look for seeded rolls or a blend of whole grains or brown bread.
  • Instead of mayonnaise or tomato sauce, use a healthier sauce that adds as much flavour, such as guacamole or hummus. Or make a batch of this whipped tofy for an extra dose of healthy protein: https://medshieldmovement.co.za/its-veganuary-try-this-high-protein-low-calorie-whipped-tofu-spread/

Share your healthy homemade burgers with us this International Burger Day and tag us #MedshieldMovement on socials. We want to see what healthy recipes you’re cooking in the kitchen!

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DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.
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