Veggie Burger
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.
(Percentage of daily recommendation)
| Calorie | 467 cal. | (22 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.1 g | (47 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 78.9 μg | (132 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 857 mg | (21 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 123 mg | |||
| Cholesterol | 72 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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
Preparation steps
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.
Preheat the oven to 425°F.
Drain the lentils well. Remove the thyme and the bay leaf.
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.
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.
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.
