Veggie Burger
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.
(Percentage of daily recommendation)
| Calorie | 771 cal. | (37 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 112 g | (75 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.7 g | (52 %) |
| Vitamin A | 4.2 mg | (525 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 18.1 mg | (151 %) | ||
| Vitamin K | 41.7 μg | (70 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 30.5 μg | (68 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 116 mg | (122 %) | ||
| Potassium | 1,654 mg | (41 %) | ||
| Calcium | 306 mg | (31 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 117 mg | |||
| Complete sugar | 19 g |
Ingredients
- 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
Preparation steps
Rinse the zucchini, cut the ends and coarsely grind. Season with salt and let sit for about 15 minutes.
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.
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.
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.
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.
Cut the rolls lengthwise and toast until crispy in the oven for about 5 minutes.
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.
