Vegetarian Delicacy

Veggie Burger

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Veggie Burger
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
771
calories
Calories

Healthy, because

Even smarter

Nutritional values

Portobello mushrooms have the same health benefits as mushrooms. Their high niacin content (vitamin B3) is one example. We need this vitamin for energy production and for the optimal functioning of our nerves and muscles. The courgette in the vegetable roast contains potassium, about 180 milligrams per 100 grams. This helps our body get rid of excess water. The mineral also keeps our heart in the right rhythm.

You can also prepare the vegetable roast with other vegetables, such as carrots or cauliflower. You may then have to adjust the binding a little, i.e. use one more egg if the mixture is too compact or add some wholemeal breadcrumbs if it is too liquid.

1 serving contains
(Percentage of daily recommendation)
Calorie771 cal.(37 %)
Protein24 g(24 %)
Fat24 g(21 %)
Carbohydrates112 g(75 %)
Sugar added0 g(0 %)
Roughage15.7 g(52 %)
Vitamin A4.2 mg(525 %)
Vitamin D1.3 μg(7 %)
Vitamin E18.1 mg(151 %)
Vitamin K41.7 μg(70 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.6 mg(55 %)
Niacin11 mg(92 %)
Vitamin B₆1.2 mg(86 %)
Folate100 μg(33 %)
Pantothenic acid4 mg(67 %)
Biotin30.5 μg(68 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C116 mg(122 %)
Potassium1,654 mg(41 %)
Calcium306 mg(31 %)
Magnesium142 mg(47 %)
Iron6.3 mg(42 %)
Iodine28 μg(14 %)
Zinc3.8 mg(48 %)
Saturated fatty acids5.3 g
Uric acid132 mg
Cholesterol117 mg
Complete sugar19 g

Ingredients

for
4
For the veggie burger
2 Zucchini (450 grams)
salt
1 onion
2 eggs
3 Tbsps freshly chopped Fresh herbs (such as parsley, dill, mint)
70 grams grated Hard cheese (such as gouda)
75 grams Pastry flour
peppers
4 large brown button Mushroom (portobello)
2 tsps soy sauce
4 Tbsps Canola oil
4 Whole wheat buns
1 handful Alfalfa sprouts
For the sweet potatoes
3 Sweet potato (800 grams)
2 Tbsps olive oil
1 tsp dried herbes de Provence
salt
peppers
How healthy are the main ingredients?
olive oilsoy sauceZucchinisaltonionegg

Preparation steps

1.

Rinse the zucchini, cut the ends and coarsely grind. Season with salt and let sit for about 15 minutes.

2.

Preheat the oven to 200°C (approximately 400°F). Line a baking sheet with parchment paper. Rinse the sweet potatoes and cut into slices. Mix with the oil, herbs, season with salt and pepper and bake in the oven for about 45 minutes. Check 1-2 times.

3.

Squeeze the zucchini well. Peel the onion and finely chop. Mix both with the eggs, cheese and flour. Season with salt and pepper and knead well. Place in a refrigerator for about 10 minutes.

4.

Rinse the mushrooms and place with the stem side up on a rack. Sprinkle with soy sauce and 1 tablespoon of oil, season with salt and pepper and bake at the highest level in the oven for 10-15 minutes.

5.

Form the zucchini mixture with wet hands into four patties. If the dough is too soft, add a little flour. Then cook each side until golden brown for 3-4 minutes in the remaining oil.

6.

Cut the rolls lengthwise and toast until crispy in the oven for about 5 minutes.

7.

Place the veggie burger on the rolls, add a mushroom and some sprouts. Place on the lid of the roll and serve with the sweet potatoes.