Great source of Iron

Burgers with Avocado

loaded with condiments
5
Average: 5 (2 votes)
(2 votes)
Burgers with Avocado
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
724
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie724 kcal(34 %)
Protein32.47 g(33 %)
Fat43.36 g(37 %)
Carbohydrates54.83 g(37 %)
Sugar added0 g(0 %)
Roughage4.24 g(14 %)
Vitamin A108.06 mg(13,508 %)
Vitamin D0.52 μg(3 %)
Vitamin E2.7 mg(23 %)
Vitamin B₁0.41 mg(41 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.05 mg(100 %)
Vitamin B₆0.63 mg(45 %)
Folate76.85 μg(26 %)
Pantothenic acid1.87 mg(31 %)
Biotin6.74 μg(15 %)
Vitamin B₁₂1.48 μg(49 %)
Vitamin C18.57 mg(20 %)
Potassium659.82 mg(16 %)
Calcium158.98 mg(16 %)
Magnesium62.78 mg(21 %)
Iron4.47 mg(30 %)
Iodine7.82 μg(4 %)
Zinc4.16 mg(52 %)
Saturated fatty acids8.42 g
Cholesterol136.27 mg

Ingredients

for
4
Ingredients
1 slice Toast
2 tablespoons lowfat Yogurt
1 garlic
1 teaspoon sharp Mustard
1 generous pinch organic lemon zest
1 egg yolk
3 tablespoons Feta
14 ounces Ground beef
breadcrumbs (as needed)
Sea salt
freshly ground peppers
6 ounces Cherry tomatoes
2 tablespoons olive oil
3 tablespoons vegetable oil
4 Ciabatta
2 handfuls Arugula
1 red onion
1 Avocado
4 tablespoons Tahini
How healthy are the main ingredients?
ArugulaFetaolive oilMustardYogurtgarlic

Preparation steps

1.

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.

2.

Preheat the oven to 200°C / 400°F.

3.

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.

4.

Slowly cook the burger patties in hot oil for 4-5 minutes on each side, until browned.

5.

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.

6.

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.

7.

Serve with fries, if desired.