Veggie Burger
(0 votes)
(0 votes)
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 50 min.
Ready in
Calories:
446
calories
Calories
Healthy, because
Even smarter
Nutritional values
This burger is full of protein, carbs, and nutrients, making it a very well-rounded lunch or dinner for any occasion!
Substitute the buns for lettuce wraps for a low-carb option.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 446 kcal | (21 %) | ||
| Protein | 11.49 g | (12 %) | ||
| Fat | 23.9 g | (21 %) | ||
| Carbohydrates | 52.14 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.79 g | (16 %) |
more nutritional values
| Vitamin A | 993.75 mg | (124,219 %) | ||
| Vitamin D | 0.51 μg | (3 %) | ||
| Vitamin E | 3.18 mg | (27 %) | ||
| Vitamin B₁ | 0.26 mg | (26 %) | ||
| Vitamin B₂ | 0.25 mg | (23 %) | ||
| Niacin | 5.46 mg | (46 %) | ||
| Vitamin B₆ | 0.14 mg | (10 %) | ||
| Folate | 81.28 μg | (27 %) | ||
| Pantothenic acid | 0.59 mg | (10 %) | ||
| Biotin | 2.24 μg | (5 %) | ||
| Vitamin B₁₂ | 0.34 μg | (11 %) | ||
| Vitamin C | 12.61 mg | (13 %) | ||
| Potassium | 255.27 mg | (6 %) | ||
| Calcium | 194.01 mg | (19 %) | ||
| Magnesium | 18.38 mg | (6 %) | ||
| Iron | 3.35 mg | (22 %) | ||
| Iodine | 16.23 μg | (8 %) | ||
| Zinc | 0.44 mg | (6 %) | ||
| Saturated fatty acids | 4.32 g | |||
| Cholesterol | 51.65 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 ¾ cups carrots (peeled and grated)
- 1 egg
- 3 tablespoons breadcrumbs
- 1 teaspoon Tahini
- Cumin powder
- Coriander
- 4 Burger buns (halved)
- 2 tablespoons Mayonnaise
- 2 tablespoons Sour cream
- 2 tablespoons lemon juice
- 1 ripe Avocado (halved, flesh removed from skin and sliced)
- 2 tablespoons vegetable oil
- 1 Red onion (cut into rings)
- 1 cup Arugula
- 4 tablespoons Apricot chutney (or mango chutney)
Preparation steps
1.
Mix together the carrots, egg, breadcrumbs and tahini paste to form a pliable mixture. Season with salt, ground black pepper and pinch of cumin and coriander.
2.
Preheat the grill and toast the burger buns. Set aside.
3.
Mix together the mayonnaise and sour cream and season with salt, ground black pepper and a dash of lemon juice.
4.
Mix the avocado with the remaining lemon juice.
5.
Shape the carrot mixture into 4 burgers and fry in hot oil on both sides for around 6 min until golden brown.
6.
Spread the bottom halves of the buns with the mayonnaise mixture and top with avocado. Place a burger on top and garnish with onion rings and some chutney. Top with the rocket and place the other bun halves on top. Serve immediately.
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