* Preparing homemade hamburgers gives you the chance to use higher quality ingredients than some of the versions sold in supermarkets or fast food outlets.
* If you make them smaller, you can make a more varied dinner, playing with combinations of ingredients to incorporate all the foods that are recommended.
* Don't stick to the version where the protein source is beef or poultry... Did you know that you can make fish burgers, tofu or seitan burgers and even legume burgers and they are delicious?
1. In a bowl put the meat, the beaten egg, add a pinch of salt and some finely chopped parsley leaves, sprinkle a little garlic and mix it all together. Gradually add the breadcrumbs while continuing to mix. Cover and set aside in the fridge.
2. Wash the legumes and drain thoroughly. Place in a deep dish and mash with a fork. Add the seasoning and stir in the oat flakes and ground nuts. Mix well and leave to stand for about 10 minutes; the oats absorb the residual liquid and the dough is easier to handle.
3. Divide the two preparations into two balls and flatten them into shape with your hands. Place a non-stick frying pan coated with olive oil over medium heat and place the mini-burgers in the pan. Remove when golden brown on both sides and place all the chosen ingredients on the buns.