Burgers with Avocado
Burgers with Avocado - High Protein + Iron!
Nutritional values
(Percentage of daily recommendation)
| Calorie | 724 cal. | (34 %) | ||
| Protein | 32.47 g | (33 %) | ||
| Fat | 43.36 g | (37 %) | ||
| Carbohydrates | 54.83 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.24 g | (14 %) |
| Vitamin A | 108.06 mg | (13,508 %) | ||
| Vitamin D | 0.52 μg | (3 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin B₁ | 0.41 mg | (41 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.05 mg | (100 %) | ||
| Vitamin B₆ | 0.63 mg | (45 %) | ||
| Folate | 76.85 μg | (26 %) | ||
| Pantothenic acid | 1.87 mg | (31 %) | ||
| Biotin | 6.74 μg | (15 %) | ||
| Vitamin B₁₂ | 1.48 μg | (49 %) | ||
| Vitamin C | 18.57 mg | (20 %) | ||
| Potassium | 659.82 mg | (16 %) | ||
| Calcium | 158.98 mg | (16 %) | ||
| Magnesium | 62.78 mg | (21 %) | ||
| Iron | 4.47 mg | (30 %) | ||
| Iodine | 7.82 μg | (4 %) | ||
| Zinc | 4.16 mg | (52 %) | ||
| Saturated fatty acids | 8.42 g | |||
| Cholesterol | 136.27 mg |
Ingredients
- Ingredients
- 1 slice Toast
- 2 Tbsps lowfat Yogurt
- 1 garlic clove
- 1 tsp sharp Mustard
- 1 generous pinch organic lemon zest
- 1 egg yolk
- 3 Tbsps Feta
- 14 ozs Ground beef
- breadcrumbs (as needed)
- Sea salt
- freshly ground peppers
- 6 ozs Cherry tomatoes
- 2 Tbsps olive oil
- 3 Tbsps vegetable oil
- 4 Ciabatta
- 2 handfuls Arugula
- 1 red onion
- 1 Avocado
- 4 Tbsps Tahini
Preparation steps
Remove the crust from the bread. Break the bread into pieces and mix with the yogurt. Peel the garlic and squeeze into a ball. Add the mustard, lemon zest, egg yolks and bread mixture. Mash finely with a fork. Crumble the feta and add. Add the ground beaf. Mix together well, adding breadcrumbs, if necessary. Season with salt and pepper. Shape into 4 burger patties. Chill.
Preheat the oven to 200°C / 400°F.
Rinse the cherry tomatoes, drain well and place on a baking sheet. Sprinkle with olive oil and salt. Let melt for about 15 minutes in the oven.
Slowly cook the burger patties in hot oil for 4-5 minutes on each side, until browned.
Halve the rolls. Rinse the arugula, shake dry and pluck the leaves into smaller pieces, if needed. Peel the onion and cut into rings. Peel the avocado, halve, remove the pit and slice in half again.
Spread the tahini paste, arugula and onion on the bottom bun. Top with a burger patty, avocado slice and tomato. Place the remaining bun on top.
Serve with fries, if desired.
