Your Recipe

Veggie Burgers

Složka Množství Kalorie
Cizrna 180g 292kcal
Artyčoky 340g 160kcal
Rajčata, sušená 70g 181kcal
Sůl 4g 0kcal

Recipe Tags:

Food

Recipe Instructions:

Burgers
1 cup (180 grams) dried chickpeas
1 teaspoon Diamond Crystal kosher salt
1 (12-ounce/340-gram) can marinated artichokes, drained
½ cups (70 grams) drained, julienned sun-dried tomatoes
Neutral oil, for pan-frying
Fixings
Your pick of bread (like a potato bun, English muffin, pita, or grainy toast)
Your pick of toppings (say, sliced cheddar and juicy tomato, spicy mayo and raw onion, or Dijon mustard and sweet pickles)

Directions
Soak the chickpeas in water for 12 to 24 hours.
Drain the soaked chickpeas, then add to a food processor with the salt. Pulse, scraping down the sides as needed, until the beans are finely minced and easily hold together when squeezed. Transfer the ground chickpeas to a bowl.
Add the artichokes to the food processor. Pulse until minced, then mix into the chickpeas. Add the sun-dried tomatoes to the food processor, pulse until minced, then mix into the chickpeas and artichokes.
Use your hands to form the mixture into 6 burgers. Refrigerate them in an airtight container or on a covered plate for at least 1 hour or up to 1 week. This helps them hold their shape in the pan.
Heat a cast-iron skillet over medium heat. Add enough neutral oil to thickly coat the bottom. When the oil is hot, use a spatula to carefully add the burgers—if you’re cooking all of them, you may need to do this in batches. Cook for 3 to 4 minutes per side, until deeply browned, crusty, and cooked through. (Resist the urge to press or shuffle the burgers as they’re cooking—this could cause them to crack.) Transfer to a plate or wire rack to cool for a few minutes.
Grab a potato bun or English muffin or pita or some grainy toast. Now sandwich your burger with whatever toppings you’d like.

nutriční údaje
Velikost porce 594 g | ml
Množství na porci 632
2644
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 7.3g 9%
Nasycené tuky 0.9g 5%
Sodík 1980mg 86%
Sacharidy celkem 124g 45%
Vláknina 41g 145%
Cukr 38g
Bílkoviny 37g 74%
Vitamin D 0mcg 0%
Vápník 315mg 24%
Železo 16mg 88%
Draslík 4181mg 89%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 36 mcg 4%
Thiamin [B1] 0.823 mg 69%
Riboflavin [B2] 0.68 mg 52%
Niacin [B3] 10.838 mg 68%
Kyselina pantotenová [B5] 3.125 mg 62%
Vitamin B6 0.877 mg 52%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 588.4 mcg 0%
Vitamin C 69.56 mg 77%
Vitamin D 0 mcg 0%
Vitamin E 1.283 mg 9%
Vitamin K 87.62 mcg 73%
Betain 0.68 mg 0%
Cholin 267.22 mg 49%
Carbohydrates
živina Množství DV
Sacharidy celkem 124.1 g 45%
Sugars 38.3 g 77%
Vláknina 40.7 g 145%
Carbohydrate 85 g 0%
Čisté sacharidy 85.8g
aminokyseliny
živina Množství DV
Alanin 0.965 g 0%
Arginin 1.743 g 0%
Kyselina asparagová 3.246 g 0%
Cystein 0.342 g 0%
kyselina glutamová 6.431 g 0%
Glycin 0.908 g 0%
Histidin 0.589 g 0%
Izoleucin 0.921 g 0%
Leucin 1.498 g 0%
Lysin 1.431 g 0%
Metionin 0.294 g 0%
Fenylalanin 1.111 g 0%
Prolin 0.845 g 0%
Serin 1.067 g 0%
Treonin 0.842 g 0%
Tryptofan 0.226 g 0%
Tyrosin 0.565 g 0%
Valin 0.922 g 0%
Minerály
živina Množství DV
Vápník 314.8 mg 24%
Měď 2.41 mg 267%
Fluorid 0 mcg 0%
Železo 15.92 mg 88%
Hořčík 426.2 mg 101%
Mangan 4.02 mg 175%
Fosfor 857.6 mg 69%
Draslík 4180.7 mg 89%
Selen 11.19 mcg 20%
Sodík 1980.42 mg 86%
Zinek 5.81 mg 53%
další
živina Množství DV
Voda 407.65 g 0%
Popel 14.318 g 0%