Butternut Squash and Pumpkin Burgers
Healthy, because
Even smarter
Nutritional values
Thanks to the butternut squash and whole wheat flour, these small patties provide a lot of fiber, and will keep you full for a long time.
Serve an herb cream cheese and a green salad to complete this dish.
(Percentage of daily recommendation)
| Calorie | 241 cal. | (11 %) | ||
| Protein | 9.48 g | (10 %) | ||
| Fat | 10.13 g | (9 %) | ||
| Carbohydrates | 38.51 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.54 g | (22 %) |
| Vitamin A | 689.55 mg | (86,194 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.58 mg | (5 %) | ||
| Vitamin B₁ | 0.05 mg | (5 %) | ||
| Vitamin B₂ | 0.13 mg | (12 %) | ||
| Niacin | 2.01 mg | (17 %) | ||
| Vitamin B₆ | 0.07 mg | (5 %) | ||
| Folate | 24.71 μg | (8 %) | ||
| Pantothenic acid | 0.63 mg | (11 %) | ||
| Biotin | 8.13 μg | (18 %) | ||
| Vitamin B₁₂ | 0.44 μg | (15 %) | ||
| Vitamin C | 53.59 mg | (56 %) | ||
| Potassium | 115.55 mg | (3 %) | ||
| Calcium | 150.53 mg | (15 %) | ||
| Magnesium | 56.8 mg | (19 %) | ||
| Iron | 2.69 mg | (18 %) | ||
| Iodine | 25.56 μg | (13 %) | ||
| Zinc | 1.29 mg | (16 %) | ||
| Saturated fatty acids | 2.44 g | |||
| Cholesterol | 212.65 mg |
Ingredients
- Ingredients
- 36 ozs Butternut squash
- 3 Tbsps Pumpkin seed
- 1 handful Dill
- 4 egg yolks
- 4 Tbsps Pastry flour
- salt
- freshly ground peppers
- Nutmeg (freshly grated)
- vegetable oil (for frying)
- Dill flower (for garnish)
Preparation steps
Preheat oven to 350°F. Peel squash, cut in half, remove seeds, and cut about 2/3 of flesh into large cubes. Wrap in aluminum foil and cook for about 40 minutes or until soft. Grate remaining squash flesh, add salt, and let sit in a colander for about 20 minutes.
Meanwhile, toast pumpkin seeds in a dry pan. Rinse dill, shake dry and chop the leaves.
Mash baked squash cubes and mix with egg yolks, dill, pumpkin seeds and as much flour as needed to make a workable dough. Season with salt, pepper and nutmeg.
Heat vegetable oil in a large, nonstick skillet and with damp hands, form patties from squash mixture. Cook in hot oil over medium-high heat on both sides for a total of about 15 minutes. Garnish with dill flowers and serve with creamy yogurt if desired.
