Your Recipe

Veggie Burgers

Ingrédient Quantité Calories
Pois chiches 180g 292kcal
Artichaut 340g 160kcal
Tomates séchées au soleil 70g 181kcal
Sel, casher 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.

Valeurs nutritives
Taille des portions 594 g | ml
Quantité par portion 632
2644
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 7.3g 9%
Gras saturés 0.9g 5%
Sodium 1980mg 86%
Total des glucides 124g 45%
Fibres alimentaires 41g 145%
Sucre 38g
Protéine 37g 74%
Vitamine D 0mcg 0%
Calcium 315mg 24%
Fer 16mg 88%
Potassium 4181mg 89%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 36 mcg 4%
Thiamine [B1] 0.823 mg 69%
Riboflavine [B2] 0.68 mg 52%
Niacine [B3] 10.838 mg 68%
Acide pantothénique [B5] 3.125 mg 62%
Vitamine B6 0.877 mg 52%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 588.4 mcg 0%
Vitamine C 69.56 mg 77%
Vitamine D 0 mcg 0%
Vitamine E 1.283 mg 9%
Vitamine K 87.62 mcg 73%
Bétaïne 0.68 mg 0%
Choline 267.22 mg 49%
Carbohydrates
nutriment Quantité DV
Total des glucides 124.1 g 45%
Sugars 38.3 g 77%
Fibres alimentaires 40.7 g 145%
Carbohydrate 85 g 0%
Glucides nets 85.8g
acides aminés
nutriment Quantité DV
Alanine 0.965 g 0%
Arginine 1.743 g 0%
Acide aspartique 3.246 g 0%
Cystéine 0.342 g 0%
Acide glutamique 6.431 g 0%
Glycine 0.908 g 0%
Histidine 0.589 g 0%
Isoleucine 0.921 g 0%
Leucine 1.498 g 0%
Lysine 1.431 g 0%
Méthionine 0.294 g 0%
Phénylalanine 1.111 g 0%
Proline 0.845 g 0%
Sérine 1.067 g 0%
Thréonine 0.842 g 0%
Tryptophane 0.226 g 0%
Tyrosine 0.565 g 0%
Valine 0.922 g 0%
Minéraux
nutriment Quantité DV
Calcium 314.8 mg 24%
Cuivre 2.41 mg 267%
Fluorure 0 mcg 0%
Fer 15.92 mg 88%
Magnésium 426.2 mg 101%
Manganèse 4.02 mg 175%
Phosphore 857.6 mg 69%
Potassium 4180.7 mg 89%
Sélénium 11.19 mcg 20%
Sodium 1980.42 mg 86%
Zinc 5.81 mg 53%
autres
nutriment Quantité DV
Eau 407.65 g 0%
Cendres 14.318 g 0%