Today I present to you the Baked Vegetable Burger recipe made with broccoli and carrots without potatoes to make them even lighter and free of too many carbohydrates. I was thinking last days that I often don’t feel like having the usual salad with tomatoes that I have been consuming since May. At the same time, I’m not yet in the mood for vegetable soups or to boil spinach, chard or cabbage. Basically, it’s that time of year that is no longer Summer but not yet Winter. I know it’s called Autumn because it brings that tiredness already in the morning, that typical laziness of the already shorter days.
So, I thought of preparing these vegetarian vegetable burgers to give a new shape and taste to broccoli and carrots. They are perfect as a vegetable side dish or they can be worthy substitutes for the classic meat burgers in sandwiches. You just need to add some sauce like Greek yogurt sauce as I did and the dish is served.
I prepared the carrot and broccoli burgers without potatoes because I am on a diet, if you are loyal followers you already know this, and so I have a maximum amount of carbohydrates, calories and proteins to respect during the day. I can tell you, approximately, that the content of these vegetable burgers is really great considering a portion of 2 to 3 burgers per person. We will be around 70 calories for two vegetable burgers, so an optimal ratio between taste and healthy diet. You can prepare the yogurt sauce by following the recipe on my blog. In the variant I served with the broccoli burgers I reduced the amount of mustard to achieve a lighter and fresher sauce.
Have you bought broccoli and don’t know what else to prepare? Try the recipe for Pasta with Broccoli Cream and Speck, super easy, quick and creamy. Perfect as a first course from autumn all winter long!
Before moving on to the oven-baked vegetable burger recipe I invite you to follow the Facebook fan page of the blog Le Ricette di Bea by clicking here or to become a follower of the Instagram profile by clicking here so as not to miss any content, recipe or anything else from the food world!
If winter is approaching and you are vegetable side dish lovers like zucchini, carrots or pumpkin, you cannot miss the soup recipes on my blog. I’ll leave you the clickable links below so you can save or download them.
- Difficulty: Easy
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 199.19 (Kcal)
- Carbohydrates 22.86 (g) of which sugars 4.47 (g)
- Proteins 8.56 (g)
- Fat 8.66 (g) of which saturated 3.43 (g)of which unsaturated 4.86 (g)
- Fibers 3.74 (g)
- Sodium 402.32 (mg)
Indicative values for a portion of 115 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 3.5 oz broccoli
- 3.5 oz carrots
- 1 egg yolk
- 2 tbsp breadcrumbs
- 1 pinch salt
- 1 pinch black pepper
- 1 pinch chopped parsley
Tools
- 1 Pot
- 1 Bowl
- 1 Fork
- 1 Stove
- 1 Oven
- 1 Baking paper
- 1 Burger press burger press
- 1 Peeler
Steps
To make the vegetable burgers with broccoli and carrots we start by boiling these ingredients. Take a pot and pour plenty of water into it, which we will lightly salt. Bring to a boil on the stove and in the meantime, let’s wash and chop the vegetables.
For the carrots, we will peel them with a peeler. My mother would have breaded them with flour and fried them to make them nice and crispy, but as I said, I’m on a diet and can’t do that right now! We then chop the carrots into medium-small pieces so that the cooking is shorter.
For the broccoli, simply wash them well without cutting them unless they are too large.
First, we’ll boil the carrots and after about ten minutes, add the broccoli. The maximum cooking time is about 20 minutes; test with a fork on the carrots, if they pierce without too much pressure, they are ready. Drain the vegetables well and proceed with the recipe only when they have cooled slightly.
Now take a bowl, pour the vegetables into it, and mash them with a fork until they become pasty. Then add a pinch of salt, pepper, and parsley. Sprinkle with the two tablespoons of breadcrumbs. Break the egg and add only the yolk to the mixture. Work the ingredients first with a spoon and then with your hands. If the consistency requires it, add another tablespoon of breadcrumbs. However, be careful not to overdo it; they must remain soft vegetable burgers.
Preheat the oven to 350°F (180°C) in static mode.
Now take the burger press, I used the smaller mold (for purchasing it, see the link in the ingredient list) and made 6 vegetable burgers. If you press them with the large mold, you should get at most three.
Place the vegetable burgers on a baking sheet covered with parchment paper and bake for about 10 minutes on each side. They should become well golden on the outside but still soft inside.
Serve the vegetable burgers without potatoes hot. I wish you a Good Appetite and look forward to the next recipe!
Variations:
Of course, you can add potatoes to the baked vegetable burgers, I recommend a dose of about 3.5 oz, which is roughly equivalent to a medium-sized potato. Boil, of course, more compared to broccoli and a few more minutes compared to carrots. Adding the potato, you may need to use the whole egg instead of just the yolk. If you have pre-boiled zucchini in the fridge, you can add them to the vegetable burger recipe to make them even richer in flavor.
