Bean Burgers with Lettuce, Tomato and Onion
Nutritional values
(Percentage of daily recommendation)
| Calorie | 487 cal. | (23 %) | ||
| Protein | 16.25 g | (17 %) | ||
| Fat | 20.52 g | (18 %) | ||
| Carbohydrates | 65.31 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.75 g | (26 %) |
| Vitamin A | 364.72 mg | (45,590 %) | ||
| Vitamin D | 0.44 μg | (2 %) | ||
| Vitamin E | 4.27 mg | (36 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.24 mg | (22 %) | ||
| Niacin | 2.17 mg | (18 %) | ||
| Vitamin B₆ | 0.35 mg | (25 %) | ||
| Folate | 191.52 μg | (64 %) | ||
| Pantothenic acid | 0.61 mg | (10 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 0.27 μg | (9 %) | ||
| Vitamin C | 26.03 mg | (27 %) | ||
| Potassium | 950.07 mg | (24 %) | ||
| Calcium | 166.92 mg | (17 %) | ||
| Magnesium | 49.76 mg | (17 %) | ||
| Iron | 5.51 mg | (37 %) | ||
| Iodine | 32.49 μg | (16 %) | ||
| Zinc | 1.01 mg | (13 %) | ||
| Saturated fatty acids | 4.67 g | |||
| Cholesterol | 63.5 mg |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 400 grams white Beans (canned)
- ½ White roll (day-old)
- 1 egg
- salt
- freshly ground peppers
- ½ tsp ground Cumin
- White bread crumbs (as needed)
- Pastry flour
- 4 Tbsps vegetable oil (for cooking)
- 2 Brioche (light burger buns)
- 1 Tomato
- 4 lg leaves Iceberg lettuce
- 1 Red onion
- 2 Tbsps Chili ketchup
Preparation steps
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.
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.
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.
