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||644 kcal||(31 %)|
|Protein||21.33 g||(22 %)|
|Fat||32.74 g||(28 %)|
|Carbohydrates||72.69 g||(48 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.63 g||(15 %)|
|Vitamin A||1,573.27 mg||(196,659 %)|
|Vitamin D||1 μg||(5 %)|
|Vitamin E||5.1 mg||(43 %)|
|Vitamin B₁||0.37 mg||(37 %)|
|Vitamin B₂||0.63 mg||(57 %)|
|Niacin||7.7 mg||(64 %)|
|Vitamin B₆||0.43 mg||(31 %)|
|Folate||86.67 μg||(29 %)|
|Pantothenic acid||1.12 mg||(19 %)|
|Biotin||1.89 μg||(4 %)|
|Vitamin B₁₂||0.57 μg||(19 %)|
|Vitamin C||23.54 mg||(25 %)|
|Potassium||715.18 mg||(18 %)|
|Calcium||329.22 mg||(33 %)|
|Magnesium||57.9 mg||(19 %)|
|Iron||4 mg||(27 %)|
|Iodine||27.15 μg||(14 %)|
|Zinc||0.99 mg||(12 %)|
|Saturated fatty acids||7.33 g|
- For the veggie burger
- 2 zucchini (450 grams)
- 1 onion
- 2 eggs
- 3 tablespoons freshly chopped Fresh herbs (such as parsley, dill, mint)
- 70 grams grated Hard cheese (such as gouda)
- 75 grams Pastry flour
- 4 large brown button Mushroom (portobello)
- 2 teaspoons soy sauce
- 4 tablespoons Canola oil
- 4 Whole wheat buns
- 1 handful Alfalfa sprouts
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.