Vegan Sweet Potato Burger
Sweet potatoes contain plenty of secondary plant substances that help protect the body's cells. Chickpeas also contain valuable plant protein and minerals such as magnesium.
Add some smoked paprika to these burgers for added spice.
(Percentage of daily recommendation)
| Calorie | 620 cal. | (30 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 49.7 μg | (83 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 851 mg | (21 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 47 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 14 ozs Sweet potato (about 1 medium)
- 7 ozs chickpeas (drained weight)
- 3 Tbsps Soy flour
- 3 Tbsps Almond flour
- salt
- peppers
- cayenne pepper
- 1 tsp ground coriander
- 4 Tbsps whole grain breadcrumbs
- 1 Tbsp olive oil
- 4 vegan Hamburger bun (with sesame)
- 2 leaves Frisée
- ½ bunch cilantro
- 1 mild chili pepper
- 1 big Tomato
- 4 Tbsps vegan Mayonnaise
Preparation steps
Peel the sweet potato, cut into pieces and bring to the boil in a pot with a little water and cook for about 15 minutes. Drain the chickpeas, rinse and mash them coarsely with a potato masher together with the sweet potato, which has cooled down a little. Add soy and almond flour, season with salt, pepper, cayenne pepper and ground coriander. Add some water if necessary. Let it rest for about 15 minutes.
Form 4 flat patties from the mixture and turn them over in the breadcrumbs. Heat olive oil in a frying pan and fry patties over medium heat until golden brown on both sides.
Wash lettuce and coriander, shake dry, put lettuce leaves aside. Roughly pluck the coriander. Wash tomato and cut into slices. Wash chilli pepper and cut into rings. Cut open Burger Buns and roast the cut sides in a hot pan without fat.
Place the underside of the roll on a plate and arrange all the remaining ingredients on it as desired. Finish with the top of the roll and serve.