Veggie Burgers with Hummus and Cucumber

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Veggie Burgers with Hummus and Cucumber
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 6 min.
Ready in
Calories:
297
calories
Calories

Nutritional values

1 <none> contains
(Percentage of daily recommendation)
Calorie297 cal.(14 %)
Protein12 g(12 %)
Fat10 g(9 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage8.3 g(28 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.2 μg(1 %)
Vitamin E6.3 mg(53 %)
Vitamin K127.3 μg(212 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.3 mg(21 %)
Folate82 μg(27 %)
Pantothenic acid1 mg(17 %)
Biotin11.1 μg(25 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C26 mg(27 %)
Potassium570 mg(14 %)
Calcium104 mg(10 %)
Magnesium92 mg(31 %)
Iron3.6 mg(24 %)
Iodine7 μg(4 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1.5 g
Uric acid153 mg
Cholesterol27 mg
Complete sugar4 g

Ingredients

for
8
For the hummus
200 grams chickpeas (canned)
1 garlic clove
salt
1 Tbsp Tahini
1 tsp lemon juice
ground Cumin
1 Tbsp olive oil
For the burgers
1 onion
1 garlic clove
250 grams white Beans (canned)
250 grams chickpeas (canned)
2 Tbsps freshly chopped cilantro
½ tsp ground cilantro
½ tsp ground Cumin
breadcrumbs (as needed)
1 egg
salt
freshly ground peppers
vegetable oil (for cooking)
8 small Whole wheat buns
2 Tomatoes
100 grams Cucumber
3 Lettuce
How healthy are the main ingredients?
chickpeaschickpeasCucumberolive oilgarlic clovesalt

Preparation steps

1.

Drain the chickpeas in a colander and rinse under cold water. Purée. Peel, chop and smash the garlic with some salt using a mortar and pestle. Mix into the chickpea purée along with the tahini, lemon juice, cumin and oil. Season with salt.

2.

For the burgers: Peel the onion and garlic and chop. Drain the chickpeas, rinse and drain again. Purée with garlic and onion in a blender. Add the cilantro, ground coriander, cumin and egg. If too soft, add breadcrumbs. Season with salt and pepper. Shape into patties and cook in hot oil until golden brown, around 2-3 minutes per side.

3.

Cut the rolls in half horizontally. Rinse the tomatoes, hull and slice. Rinse the cucumber and thinly slice. Rinse the lettuce, shake dry and tear into smaller pieces. Divide the tomatoes, cucumber, lettuce and burgers between the buns. Top the burgers with hummus and serve. 

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