Your Recipe

Veggie Burger

Zutat  Menge  Kalorien 
Reis braun mittelkörnig gekocht 185g 207kcal
frische Petersilie 10g 4kcal
Schwarzer Pfeffer 0.5g 1kcal
Meersalz 2g 0kcal
Semmelbrösel 30g 119kcal
Kreuzkümmel, gemahlen 2g 8kcal
Kichererbsen (Kicherbohnen, Bengal-Gramm), reife Samen, Konserven, abgetropfte Feststoffe 400g 556kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 can (400g) chickpeas, drained and rinsed (or 2 cups cooked chickpeas)
• 1 cup cooked quinoa or brown rice
• 1/2 cup breadcrumbs
• 1/4 cup chopped fresh herbs (e.g., parsley, cilantro)
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Burger buns
• Toppings of your choice (lettuce, tomato slices, avocado, vegan cheese)
Instructions:
1. In a food processor, combine chickpeas, cooked quinoa or brown rice, breadcrumbs, fresh herbs, ground cumin, salt, and pepper. Pulse until mixture is combined but still slightly chunky.
2. Shape the mixture into patties of your desired size.
3. Heat a tablespoon of oil in a skillet over medium-high heat. Cook the patties for 3-4 minutes on each side until golden brown and heated through.
4. Toast burger buns if desired. Place a veggie patty on each bun and top with your favorite toppings.
5. Serve hot.

Nährwertangaben 
Portionsgröße  157 g | ml
Menge pro Portion  224
935
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 3.7g 5%
Gesättigte Fettsäuren  0.4g 2%
Natrium 500mg 22%
Gesamte Kohlenhydrate  39g 14%
Ballaststoffe  7.7g 28%
Zucker  4.5g
Protein  9.3g 19%
Vitamin D 0mcg 0%
Kalzium 72mg 6%
Eisen  2.2mg 12%
Kalium 202mg 4%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 11.879 mcg 1%
Thiamin [B1] 0.152 mg 13%
Riboflavin [B2] 0.055 mg 4%
Niacin [B3] 1.31 mg 8%
Pantothensäure [B5] 0.234 mg 5%
Vitamin B6 0.199 mg 12%
Cobalamin [B12] 0.026 mcg 0%
Folat [B9] 66.021 mcg 0%
Vitamin C 3.464 mg 4%
Vitamin D 0 mcg 0%
Vitamin E 0.333 mg 2%
Vitamin K 45.209 mcg 38%
Betain 0.011 mg 0%
Cholin 1.553 mg 0%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  39.2 g 14%
Sugars 4.5 g 9%
Ballaststoffe  7.7 g 28%
Carbohydrate 11.1 g 0%
Netto-Kohlenhydrate 34.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.408 g 0%
Arginin 0.794 g 0%
Asparaginsäure 1.002 g 0%
Cystein 0.13 g 0%
Glutaminsäure 1.778 g 0%
Glycin 0.389 g 0%
Histidin 0.246 g 0%
Isoleucin 0.394 g 0%
Leucin 0.672 g 0%
Lysin 0.553 g 0%
Methionin 0.136 g 0%
Phenylalanin 0.488 g 0%
Prolin 0.453 g 0%
Serin 0.466 g 0%
Threonin 0.339 g 0%
Tryptophan 0.096 g 0%
Tyrosin 0.249 g 0%
Valin 0.411 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 72.06 mg 6%
Kupfer 0.32 mg 35%
Fluorid 0.04 mcg 0%
Eisen  2.18 mg 12%
Magnesium 53.25 mg 13%
Mangan 1.46 mg 63%
Phosphor 137.14 mg 11%
Kalium 202.13 mg 4%
Selen 5.02 mcg 9%
Natrium 500.13 mg 22%
Zink 1.08 mg 10%
andere
Nährstoff Menge  DV
Wasser 103.181 g 0%
Asche 1.404 g 0%