Your Recipe

Veggie Burgers

Zutat  Menge  Kalorien 
Kichererbsen 180g 292kcal
Artischocke 340g 160kcal
Tomaten, sonnengetrocknet[pl:]Pomidory, suszone na słońcu 70g 181kcal
Salz, koscher 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.

Nährwertangaben 
Portionsgröße  594 g | ml
Menge pro Portion  632
2644
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.3g 9%
Gesättigte Fettsäuren  0.9g 5%
Natrium 1980mg 86%
Gesamte Kohlenhydrate  124g 45%
Ballaststoffe  41g 145%
Zucker  38g
Protein  37g 74%
Vitamin D 0mcg 0%
Kalzium 315mg 24%
Eisen  16mg 88%
Kalium 4181mg 89%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 36 mcg 4%
Thiamin [B1] 0.823 mg 69%
Riboflavin [B2] 0.68 mg 52%
Niacin [B3] 10.838 mg 68%
Pantothensäure [B5] 3.125 mg 62%
Vitamin B6 0.877 mg 52%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  124.1 g 45%
Sugars 38.3 g 77%
Ballaststoffe  40.7 g 145%
Carbohydrate 85 g 0%
Netto-Kohlenhydrate 85.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.965 g 0%
Arginin 1.743 g 0%
Asparaginsäure 3.246 g 0%
Cystein 0.342 g 0%
Glutaminsäure 6.431 g 0%
Glycin 0.908 g 0%
Histidin 0.589 g 0%
Isoleucin 0.921 g 0%
Leucin 1.498 g 0%
Lysin 1.431 g 0%
Methionin 0.294 g 0%
Phenylalanin 1.111 g 0%
Prolin 0.845 g 0%
Serin 1.067 g 0%
Threonin 0.842 g 0%
Tryptophan 0.226 g 0%
Tyrosin 0.565 g 0%
Valin 0.922 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 314.8 mg 24%
Kupfer 2.41 mg 267%
Fluorid 0 mcg 0%
Eisen  15.92 mg 88%
Magnesium 426.2 mg 101%
Mangan 4.02 mg 175%
Phosphor 857.6 mg 69%
Kalium 4180.7 mg 89%
Selen 11.19 mcg 20%
Natrium 1980.42 mg 86%
Zink 5.81 mg 53%
andere
Nährstoff Menge  DV
Wasser 407.65 g 0%
Asche 14.318 g 0%