A recipe from the forthcoming SHH (Sustainability, Health, Heritage) Recipe Book.
Ingredients
2 medium courgettes
50g grated Parmesan cheese
120g breadcrumbs
1 medium onion
1 egg
salt
pepper
To give it a special touch, use the herbs and spices that you like best: choose between turmeric, cumin, oregano, sweet paprika, parsley, coriander…
Instructions
Chop an onion very fine and put it to poach in a pan with a little oil.
Meanwhile, wash the courgettes, dry well, cut off both ends and grate them on a piece of kitchen roll or a strainer. As courgettes contain a lot of water, it is good that they lose a little water so that they will combine better with the rest of the ingredients and so that the burgers do not break during cooking. One way to remove some more water is by squeezing the grated courgette with a spoon.
Once the onion is poached and the courgette grated, we put them in a large container. Now mix all the ingredients to form the burgers. It is important to mix them well and add the breadcrumbs little by little. If we see that the mixture is very loose, we add more, until we see that when forming the burgers they do not break.
Once we have the mixture with a good consistency, we take portions and shape them.
On a plate we spread out a few breadcrumbs and coat the burgers on both sides before putting them in the frying pan or griddle, where we will fry them with a little oil over a medium heat, turning them so that they are well done without burning on the outside.
About the recipe
Courgette has abundant fibre and remarkable amounts of essential nutrients: folic acid, potassium, iron, manganese, vitamin A and vitamin C (taking into account that the latter is only used if consumed raw or lightly steamed).
Vegetable and legume burgers are a healthy alternative to traditional meat burgers. They are very tasty and are very simple to prepare. Choosing also the condiments and sauces that we like the most, we can enjoy delicious and healthy burgers. Courgettes are easy to grow and highly abundant in season, although unlike their close relatives, the pumpkins, they cannot be stored over the winter; but if you want you can prepare the burgers and freeze them for later consumption.