Beet and Bean Mini Burgers
Beans are small powerhouses and provide our muscles with lots of protein. Their iron also promotes blood formation and oxygen transport in the blood.
You can also replace the white beans with other legumes, as long as they are pre-cooked. For example, chickpeas from a jar also fit well.
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 17 μg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 390 mg | (10 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- ¼ oz Dry yeast
- 1 tsp whole cane sugar
- 13 ozs whole spelt flour (+ 2 tablespoons for work table)
- salt
- 3 ½ ozs Oat Milk (+ 2 tablespoons for spreading)
- 2 ¾ ozs Beet juice
- 5 Tbsps olive oil
- 1 onion
- 1 garlic clove
- 14 ozs White bean (can; drained weight)
- peppers
- 1 tsp ground Cumin
- 1 pinch smoked ground paprika
- 2 ¼ ozs tender Oats
- 1 Tbsp black sesame
- 1 small Romaine lettuce
- ½ Cucumber
- 1 ¾ ozs Tomato paste (3-4 TBSP.)
- ½ oz apple sauce (unsweetened; 1 tbsp.)
Preparation steps
For the rolls, stir yeast and sugar into 3 ounces of lukewarm water. Sprinkle a little flour on top and let yeast mixture stand for 10 minutes. Mix remaining flour with 1 tsp salt, add 3 ounces oat drink, beet juice, 2 tbsp oil, and yeast mixture. Knead everything into a smooth dough in 10 minutes and let rise in a warm place for about 1 hour.
For the patties, peel onion and garlic, chop finely. Heat 1 tablespoon oil in a frying pan. Sauté both in it for 4 minutes over medium heat. Rinse beans, drain, puree with salt, pepper, cumin, paprika powder and oat flakes using a hand blender. Stir in onion mixture. Form 14 patties from mixture with wet hands. Heat remaining oil in a frying pan. Fry patties on both sides for 4 minutes over medium heat.
Knead dough on a floured work surface, divide into 14 portions, form into balls and place on a baking sheet lined with parchment paper. Cover and let rise for 30 minutes. Brush rolls with remaining oat drink, sprinkle with sesame seeds and bake at 180 °C / 350 °F for 15 minutes.
Along the way, wash lettuce, spin dry and cut into small pieces. Cucumber clean, wash and cut into 14 slices. Mix tomato paste with 4 tablespoons water and applesauce, season with salt and pepper. Cut rolls in half, place lettuce, patties, tomato dip and cucumber on the bottom halves, put lid on and fix with wooden skewers.