Non-meat burgers to get children to eat vegetables 2026

For whatever reasons, there are dishes that have a smile “written” on them when they arrive at the table. They have an almost magical power to bring an immediate smile to the person who is going to taste it, and if it is a child, the smile is accompanied by nervous gestures that denote their enormous joy. The hamburger is probably the recipe that best exemplifies this theory. However, it comes with several drawbacks from a nutritional point of view. One of the most worrying, which encourages the abuse of red meat consumption and which is not usually accompanied by vegetables because the little ones tend to avoid lettuce and tomatoes. But the hamburger as a concept is a magnificent tool for food education, since it allows you to play with many very healthy vegetable alternatives that will encourage the consumption of vegetables and legumes among the little ones at the same time as they enjoy their favorite dish.

More and more scientific experts from different areas of health are questioning the consumption of red meat as part of a healthy diet. There is a consensus, in fact, with the World Health Organization at the forefront followed by national institutions such as the Spanish Agency for Food Safety and Nutrition, when stating that this type of meat should be consumed in a limited way, something that the Spanish population in general does not comply with, as demonstrated by the latest statistical data, which affirm that the recommended average consumption is far exceeded. At the same time, it is a reality that does not need to be accompanied with data because it is palpable in any home with children, there is a deficit in the consumption of vegetables and legumes.

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Therefore, giving a twist to a dish that you like so much just in the ingredients can be a very effective way to change the trend. Do you notice that they are not made of meat? Of course, because they are different to the palate, sight and smell, but you get used to them quickly because they are really delicious. And it is even good to take advantage of this type of food to explain well the reasons that make them healthier options. They, little by little, will keep the arguments in their heads, even if it is in their own way, and that will have long-term benefits in their diet when they begin to have some control over it.

In addition to any option made from chicken, turkey or different types of fish that help meet one of the objectives mentioned at the beginning of the text, reducing the consumption of red meat, there are fantastic vegetable options that combine vegetables and legumes, as well as cereals in some cases. There are even very quick ones, because this type of hamburger “meat” is common already prepared on the shelves of all supermarkets.

But, as we always recommend when we talk about cooking, it is ideal to cook at home to avoid certain preservatives that many industrial hamburgers usually include. And nothing better than giving you three specific vegetarian examples that you can make very quickly at home that will delight the children.

Oatmeal and carrot burger

A quick and delicious option is to mix in a large container 250 ml of rolled oats with a clove of garlic, an onion and one or two carrots (depending on the size), all finely chopped. To this, add a pinch of pepper, another pinch of chopped parsley, a little cumin, half a glass of water and a splash of soy sauce, and with breadcrumbs you give the dough the necessary consistency to make individual hamburgers. Some people use other spices to season it, so try your favorites if these are not your favorites.

Eggplant and rice burger

On the Internet there are millions of recipe options of all kinds, but not all of them are a guarantee. You have to dive well and you can find versions like this vegetable burger, made with eggplant and rice. In addition, it also has kale, zucchini, flax seeds, an egg, chickpea flour - it can be oatmeal or breadcrumbs too - and spices to taste. Everything, including ones that may not sound familiar to you like kale, which is a leafy green vegetable, are available in any supermarket.

Chickpea and lentil burger

A slightly more complex option, but also very healthy, is to make the base of the “meat” of the burger with 400 grams of chickpeas and the same amount of lentils. First, sauté an onion and when it is ready, add 50 grams of bread crumbs, season it with a pinch of cumin, paprika and salt and leave it until it toasts a little. Remove it from the heat and add it to the legume mixture when it is well crushed. In addition, milk - two tablespoons - and 150 grams of crumbled cheese are also added to the mixture, which can be the same, Manchego type for example, or a combination of two types. An egg is the ingredient that helps bind all the ingredients mentioned and, after a few minutes of rest, that is the dough you should work with. Dredging it through flour is the trick to give consistency to the burgers before making them.

In the same way that you can prepare this mixture to make hamburger “meat”, you have many other alternatives - broccoli, zucchini, beans, etc. - and, above all, you can also use them in other similar preparations to replace traditional minced meat, such as meatballs.