Recipes for Excellent Vegetable Cutlets

Many people carefully examine the stores in search of suitable meat substitutes for a vegetarian or vegan diet, which are also healthy. Nowadays, this is not so difficult as the range of vegetarian and vegan products is very broad. There are many products available, such as vegan gyros, cheese, sausages, or meat substitutes. Unfortunately, many of these products are processed and contain large amounts of salt and sugar. Therefore, the best solution is to prepare meat substitutes at home using vegetables or legumes. Chickpeas, beans, and lentils, as well as grains such as millet, rice, or oats, make an excellent base for vegan burgers. Vegetables that contain many essential vitamins and minerals and are low in calories, such as carrots, zucchini, cauliflower, green peas, or beets, can also be used.

Among the ingredients of vegetarian patties, vegetables, legumes or grains can be found. They are recommended products on the daily menu. It is advisable to include these vegetables in each meal. In the case of legumes, the frequency of their consumption should be determined individually, as they have a bloating effect and can cause digestive problems when consumed in excess. Whole grain products such as oats or brown rice are rich in fiber, vitamins and minerals, essential for a healthy diet. It is recommended to consume them daily at every meal, just like vegetables. Classic patties are usually made from beef, which is soft and juicy after cooking, but contains significantly fewer vitamins and minerals than vegetarian patties. Meat is also a source of saturated fatty acids, which are harmful to the human body, increasing the risk of atherosclerosis, heart disease and high cholesterol. The consumption of meat, especially red meat, should be strongly limited, and it is recommended not to consume more than 500 g per week. Chicken and turkey are better options, as they contain less saturated fat. Vegetarian patties prepared at home will be a much better choice than classic meat patties. They are especially recommended for people who like patties but struggle with impaired lipid metabolism. Preparing patties on a vegetable base and baking them in the oven does not negatively affect cholesterol levels in the blood.

Preparation time: 60 minutes Ingredients (for 3 pieces): beetroot 2 pieces, buckwheat groats 1⁄4 cup, ?? red onion plaster,?? olive oil teaspoon,?? rye flour two tablespoons,?? cornstarch paste spoon, ̊ salt spike, ̨ pepper peak. How to prepare1. Preheat the oven to 190°C. Burger clean and cook. 2. During this time, rinse the buckwheat a few times with cold water, and then cook until tender (approximately 15 minutes). 3. Peel the cooked beetroot, grate on a grater with small holes and transfer to a bowl. 4. Cut the red onion into small cubes and add to the beetroot. Add the cooked buckwheat to the bowl and mix well. 5. Chop the parsley and add to the mixture along with the flour, oil and spices. 6. Mix all the ingredients well. From the resulting mass, form 3 large burgers and place on a baking sheet lined with parchment paper. 7. Bake the burgers for 25-30 minutes (turn them over halfway through cooking). Nutritional value (piece): - Energy: 119 kcal, - Protein: 3.3 g, - Fat: 2.5 g, - Carbohydrates: 20.9 g, - Fiber: 3.8 g.

Preparation time: 70 minutes Ingredients (for 3 pieces): cauliflower - 1/4 piece, parsley - 1 piece, onion - 1 plaster, garlic - 1 toothpick, coriander - 1 teaspoon, olive oil - 1 tablespoon, oatmeal - 2 teaspoons, salt - 1 pinch, pepper - 1 pinch. Method of preparation: 1. Preheat the oven to 200°C. Divide the cauliflower into small florets and cook them in salted water. Rinse the parsley, peel it and grate it on a grater. 2. Cut the onion and garlic into small cubes and add them to the parsley. 3. Blanch or mash the cooked cauliflower and add it to the parsley. 4. Add the coriander, spices and the olive oil. 5. Finally, add the flour and mix it well. 6. Form 3 large burgers from the mixture and place them on a baking sheet lined with parchment paper. 7. Bake the burgers for 30 minutes (turn them over halfway through baking). Nutritional value (per piece): energy - 96.6 kcal, protein - 3.0 g, fat - 4.2 g, carbohydrates - 11.7 g, dietary fiber - 3.2 g.

Preparation time: 40 minutes Ingredients (for 3 burgers): Carrots – 2 pieces, cucumber – 1/2 piece, onion – plaster, dill – 1 tbsp, parsley – 1 tbsp, olive oil – 1 tbsp, rolled oats – 2 tbsp, salt – a pinch, granulated garlic – a pinch, pepper – a pinch. Preparation: 1. Preheat the oven to 200°C. 2. Wash and grate the cucumber, let it sit for 10 minutes. 3. In the meantime, peel and grate the carrots, chop the onion. Squeeze out excess liquid from the cucumber and mix with the carrots and onions. Chop dill and parsley and add to the mixture. 4. Season the mixture, add olive oil and rolled oats, mix well. 5. Form 3 burgers from the mixture. 6. Place on a baking sheet lined with parchment paper and bake for 20 minutes (turn halfway through baking). Nutritional value (per burger): – Energy: 47 kcal, – Protein: 3.7 g, – Fat: 2.5 g, – Carbohydrates: 9.4 g, – Dietary fiber: 2.3 g.

Preparation time: 60 minutes Ingredients (for 3 pieces): canned green peas, cup, buckwheat groats, 1/4 cup, parsley, art piece, onion, plaster, dill, tablespoon, olive oil, tablespoon, bread crumbs, 2 tablespoons, lemon juice, tablespoon, salt, pinch, pepper, pinch, paprika, pinch. Instructions: 1. Preheat the oven to 200°C. Drain the peas and blend them into a smooth paste. 2. Rinse the buckwheat groats several times with water and cook until soft (about 15 minutes). 3. Wash the parsley, drain, finely chop, and add to the peas. 4. Finely chop the onion, add to the vegetables along with the cooked buckwheat groats, and mix. 5. Add the chopped dill, spices, lemon juice, oil, and bread crumbs to the mixture and stir. 6. Form 3 burgers, place on a baking sheet lined with parchment paper, and bake for 30 minutes (turn halfway through). Nutritional value (per piece): energy: 120 kcal, protein: 3.6 g, fat: 2.8 g, carbohydrates: 20.0 g, dietary fiber: 3.6 g.

Preparation time: 70 minutes Ingredients (for 3 pieces): carrot – 1 piece, grated pumpkin – 1 cup, canned potatoes – 4 tablespoons, moist parsley – 1 teaspoon, olive oil – 1 tablespoon, turmeric – a pinch, curry spice – a pinch, salt – a pinch, pepper – a pinch. Preparation:1. Preheat the oven to 190°C. 2. Wash, peel, and grate the carrot on a medium grater. Add the grated pumpkin and mix well. 3. Drain the canned potatoes, blend into a smooth paste, and add to the bowl. 4. Add chopped parsley, oil, spices, and mix well. 5. Form 3 patties, place on a baking sheet lined with parchment paper, and bake for 40 minutes. Nutritional value (per piece): – energy: 81 kcal, – protein: 2.8 g, – fat: 2.5 g, – carbohydrates: 11.9 g, – dietary fiber: 2.6 g.