Veggie Burger

4.5
Average: 4.5 (2 votes)
(2 votes)
Veggie Burger
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
504
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)
Calorie504 kcal(24 %)
Protein17.66 g(18 %)
Fat24.45 g(21 %)
Carbohydrates62.19 g(41 %)
Sugar added0 g(0 %)
Roughage5.99 g(20 %)
Vitamin A704.7 mg(88,088 %)
Vitamin D0.44 μg(2 %)
Vitamin E1.61 mg(13 %)
Vitamin B₁0.31 mg(31 %)
Vitamin B₂0.34 mg(31 %)
Niacin6.93 mg(58 %)
Vitamin B₆0.23 mg(16 %)
Folate137.56 μg(46 %)
Pantothenic acid0.52 mg(9 %)
Biotin2.05 μg(5 %)
Vitamin B₁₂0.33 μg(11 %)
Vitamin C46.17 mg(49 %)
Potassium408.18 mg(10 %)
Calcium228.08 mg(23 %)
Magnesium36.38 mg(12 %)
Iron5.36 mg(36 %)
Iodine14.26 μg(7 %)
Zinc0.91 mg(11 %)
Saturated fatty acids7.1 g
Cholesterol63.75 mg

Ingredients

for
4
For the patties
6 ounces red Lentils
2 sprigs thyme
1 bay leaf
1 day-old Whole wheat bun
1 small onion
1 garlic
3 tablespoons sunflower oil
2 sprigs parsley
1 green chile pepper
1 small carrot
salt
1 pinch ground Cumin
1 pinch ground cilantro
Nutmeg
cayenne pepper
1 egg
2 tablespoons Spelt flour
For the toppings
4 Whole wheat buns
3 ounces cream cheese
2 tablespoons Orange juice
½ small zucchini
½ carrot
2 scallions
2 tablespoons 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.