Veggie Burger

4.5
Average: 4.5 (2 votes)
(2 votes)
Veggie Burger
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
467
calories
Calories

Healthy, because

Even smarter

Nutritional values

Beef burgers only really provide protein and fats, but when you eat a burger like this, the health benefits are numerous. There is protein from the lentils, nutrients from the veggies, and plently of other vitamins, fiber, and minerals that are contained in each patty. 

You can vary the toppings that you put on the burger according to your preferences, and you can also use the patty in other ways and serve it on top of a salad. 

1 serving contains
(Percentage of daily recommendation)
Calorie467 cal.(22 %)
Protein21 g(21 %)
Fat18 g(16 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage14.1 g(47 %)
Vitamin A0.8 mg(100 %)
Vitamin D0.5 μg(3 %)
Vitamin E6.8 mg(57 %)
Vitamin K78.9 μg(132 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.1 mg(68 %)
Vitamin B₆0.6 mg(43 %)
Folate119 μg(40 %)
Pantothenic acid1.6 mg(27 %)
Biotin15.8 μg(35 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C21 mg(22 %)
Potassium857 mg(21 %)
Calcium114 mg(11 %)
Magnesium137 mg(46 %)
Iron7.4 mg(49 %)
Iodine7 μg(4 %)
Zinc3.8 mg(48 %)
Saturated fatty acids5.6 g
Uric acid123 mg
Cholesterol72 mg
Complete sugar7 g

Ingredients

for
4
For the patties
6 ozs red Lentils
2 sprigs thyme
1 bay leaf
1 day-old Whole wheat bun
1 small onion
1 garlic clove
3 Tbsps sunflower oil
2 sprigs parsley
1 green chili pepper
1 small carrot
salt
1 pinch ground Cumin
1 pinch ground cilantro
Nutmeg
cayenne pepper
1 egg
2 Tbsps Spelt flour
For the toppings
4 Whole wheat buns
3 ozs cream cheese
2 Tbsps Orange juice
½ small Zucchini
½ carrot
2 scallions
2 Tbsps fresh Fresh herbs
salt
peppers
How healthy are the main ingredients?
Lentilcream cheeseSpelt flourOrange juicethymeparsley

Preparation steps

1.

Rinse the lentils under running water, place in a pot with water, cover and bring to a boil along with the thyme and bay leaf. Reduce the heat and simmer for about 15 minutes, until soft.

2.

Preheat the oven to 425°F.

3.

Drain the lentils well. Remove the thyme and the bay leaf.

4.

Soak the bread in warm water. Peel the onion and garlic and cut into very small cubes. Sauté in 1 tablespoon oil. Rinse the parsley, shake dry, pluck leaves and chop finely. Add to the onion mixture and stir briefly. Remove the pan from the heat. Cut the chile in half, remove the seeds and ribs and finely chop. Peel the carrot and finely grate. Squeeze out the bread well.

5.

Mix the lentils with the chile, onion mixture, squeezed out rolls, carrot, spices and the egg. Knead well and season to taste with salt and pepper. Add the spelt flour to the mixture until an easy to shape mixture is formed. Form into 4 patties. Fry in the remaining oil until golden brown on both sides, 6-8 minutes.

6.

Cut the rolls in half horizontally. Mix the cream cheese with the orange juice and spread on the cut surfaces of the rolls. Rinse, trim and cut the zucchini into thin slices lengthwise. Peel the carrot and also cut lengthwise into thin slices. Rinse and trim the scallions and cut into thin rings. Rinse the herbs and drain. Spread on the bottom of the bun, place the burgers on top along with the prepared vegetables, season with salt and pepper and serve.

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