What child doesn’t like a hamburger? For many kids, it’s not the meat that’s so tantalizing, but all the rest that’s put between the bun, that makes the difference. So make the most out of this simple meal and add a few inconspicuous vegetables to make your feast enjoyable and healthy.
Carrots, peppers, broccoli and cauliflower are filled with vitamin C, vitamin K, potassium, calcium, iron and folic acid. These vegetables can easily be ground up in a food processor and mixed in with your ground beef, turkey, or chicken. The addition of chili powder provides a little zing to the flavor and masks any vegetable taste.
Legumes, such as peas, lentils, soy beans, and kidney beans contain fiber, folate, calcium, iron, magnesium, and potassium. Cooked legumes take on a soft texture and work best when pureed and added to your hamburger blend. Condiments toppings such as ketchup, mustard, relish, and barbecue sauce add a tangy and sweet taste and hide the identity of any legume flavor.
Lettuce and tomatoes are always added compliments to any burger; however, for children, they can have a very bland taste. Add a little sprinkling of salt to the tomato and a ketchup/mayonnaise mixture to the bottom of the bun. Place the lettuce on top of the mixture and then add your burger. The lettuce takes on the great taste of the ketchup and mayonnaise, but creates a barrier to the burger and hopefully a soggy meal. Mushrooms, but especially onions can have an over-powering taste, so try sautéing the two for a much milder flavor.
Whatever your choice of vegetables, start slow and add just the right amount so your burger still resembles and tastes like a hamburger. Let your children experiment with the condiments they like and you will soon have your own version of a veggie burger that your children will love.