Who says that yummy food cannot be also healthy? Here’s the proof, this tasty recipe that everybody, children and adults, will love, the plant based hamburgers with barbecue sauce. It may be the joy to eat with hands, it may be the scent of this dish or the yummy taste of barbecue sauce but this recipe is something unique. In addition, it is also prepared with just healthy ingredients. The hamburger is prepared with chickpeas, herbs and spices and the BBQ sauce with tomato, a source of lycopene, a powerful antioxidant, and maple syrup! What are you waiting for, prepare with us these amazing hamburgers!
Ingredients
Ingredients for the burgers
600 grams of canned chickpeas
1 clove of garlic
2 eggs
1 tablespoons of mustard
1 teaspoon of chopped parsley
40 grams of soft inner part of bread
1 shallot
Pepper
Sea salt
Extra virgin olive oil
Ingredients for the sauce
250 grams of tomato sauce
2 tablespoons of tomato paste
1 tablespoon of chopped onion
4 tablespoons of maple syrup
1 tablespoon of mustard
2 tablespoons of apple cider vinegar
2 teaspoons of tamari sauce
2 teaspoons of tabasco sauce
Extra virgin olive oil
Ingredients for the sandwich
4 whole grain breads
4 leaves of salad
Preparation of the burger
Put in the blender the chickpeas, the mustard, the parsley, the garlic, the eggs, the chopped shallot, the bread, salt and abundant ground pepper. Blend until you’ll get a coarse dough. Create the burgers and cook them on the grill pan with a little extra virgin olive oil.
Barbecue sauce
In a pot sauté the onion with two tablespoons of water and one of extra virgin olive oil. In another bowl mix the maple syrup, the mustard, the tabasco and tamari sauce. Pour this sauce in the pan with the onion, stir and let it cook for a couple of minutes. Pour the vinegar and cook for another minute. Add the tomato sauce and the tomato paste. Let it simmer on low heat for 10-15 minutes, then remove from the heat and let it cool down. The sauce is ready.
Sandwich
Prepare now the sandwich. Cut the bread into half, on the bottom part place a salad leaf and abundant sauce. Then put the burger and again sauce. Cover with the top bread and serve!
