Bean Burgers with Lettuce, Tomato and Onion

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Bean Burgers with Lettuce, Tomato and Onion
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Health Score:
7,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
487
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie487 kcal(23 %)
Protein16.25 g(17 %)
Fat20.52 g(18 %)
Carbohydrates65.31 g(44 %)
Sugar added0 g(0 %)
Roughage7.75 g(26 %)
Vitamin A364.72 mg(45,590 %)
Vitamin D0.44 μg(2 %)
Vitamin E4.27 mg(36 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.24 mg(22 %)
Niacin2.17 mg(18 %)
Vitamin B₆0.35 mg(25 %)
Folate191.52 μg(64 %)
Pantothenic acid0.61 mg(10 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂0.27 μg(9 %)
Vitamin C26.03 mg(27 %)
Potassium950.07 mg(24 %)
Calcium166.92 mg(17 %)
Magnesium49.76 mg(17 %)
Iron5.51 mg(37 %)
Iodine32.49 μg(16 %)
Zinc1.01 mg(13 %)
Saturated fatty acids4.67 g
Cholesterol63.5 mg

Ingredients

for
4
Ingredients
1 onion
1 garlic
400 grams white Beans (canned)
½ White roll (day-old)
1 egg
salt
freshly ground peppers
½ teaspoon ground Cumin
White bread crumbs (as needed)
Pastry flour
4 tablespoons vegetable oil (for cooking)
2 Brioche (light burger buns)
1 tomato
4 large leaves Iceberg lettuce
1 Red onion
2 tablespoons Chili ketchup
How healthy are the main ingredients?
oniongarliceggsaltCumintomato

Preparation steps

1.

Peel and finely chop onion and garlic. Drain beans in a colander, rinse in cold water and drain well. Soak bread in little water. Mash beans with a fork. Squeeze bread well and tear apart. Add bread, onion and garlic to beans. Add egg and mix well, season with salt, pepper and cumin powder. If mixture is too soft, add some breadacrumbs until mixture is malleable. With floured hands, shape into 4 patties. Heat oil in a pan and cook for about 3-5 minutes per side or until golden brown on both sides. 

2.

Cut buns horizontally and toast. Rinse and pat dry tomatoes, cut out stems and slice. Rinse and spin dry lettuce. Peel onion and cut into thin rings.

3.

Place tomatoes on the bottom bun halves and spread with a little ketchup. Top with bean patties, onion rings and lettuce. Replace bun top halves and serve.