Vegetable Burger with Mango and Avocado Cream
Healthy, because
Even smarter
Nutritional values
Vegetarian burgers are in no way inferior to the classic variant, except the meat of course. Here the kidney beans form the patty base! This ensures a real protein boost: with 24 grams of protein per 100 grams, kidney beans easily round off any steak. A portion of chips is also a must, but not from the deep fryer, but from the oven. That saves on calories.
Making your own fries is not that difficult. How about the fries from the oven with sesame and sea salt, for example? Sweet potatoes can also be processed wonderfully. You can find the recipe here.
(Percentage of daily recommendation)
| Calorie | 534 cal. | (25 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.7 g | (46 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 29.1 μg | (49 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,140 mg | (29 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 58 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 1 Red onion
- ½ carrot
- 3 Tbsps olive oil
- 1 can Kidney beans about 400 grams (approximately 14 ounces)
- 2 Tbsps ground almonds
- 1 Tbsp Tomato paste
- 1 egg
- salt
- freshly ground peppers
- 1 tsp sweet ground paprika
- 1 tsp Sumac
- ½ tsp ground cilantro
- 2 Tbsps breadcrumbs (plus a little more, as needed)
- 1 Avocado
- 150 grams Yogurt (0.1% fat)
- ½ lemon (juice)
- 1 small Mango
- ½ Red chili pepper
- 4 sprigs cilantro
- 4 Hamburger bun (with sesame seeds)
Preparation steps
Peel and finely chop the onion. Peel and finely grate the carrot, then saute with the onion until translucent in 1 tablespoon of hot oil. Remove from the heat. Drain the kidney beans and add into a deep mixing bowl. Add in the almonds, tomato paste, egg and carrot-onion mixture. Mix well. Season with salt, pepper, paprika, sumac and cilantro. Add bread crumbs and knead into a mass that is easily malleable. Shape into four patties. Fry the patties in the remaining oil on both sides about 2-3 minutes. Keep warm in the oven at 80°C convection (approximately 180°F).
Cut the avocado in half, remove the pit and puree with yogurt. Season with salt and lemon juice. Peel the mango, cut the flesh from the core and dice finely. Mix the diced peppers and lemon juice with the mango. Rinse the cilantro, shake dry and remove the leaves from the stems. Cut the burger buns in half. On the bottom bun, spread the avocado cream, then place a patty on it. Add on the mango cubes and some cilantro. Add the top bun before serving.
