Your Recipe

Veggie Burger

Ingrédient Quantité Calories
Riz brun à grains moyens cuit 185g 207kcal
Persil frais 10g 4kcal
Poivre noir 0.5g 1kcal
Sel de mer 2g 0kcal
Chapelure de pain 30g 119kcal
Cumin, moulu 2g 8kcal
Pois chiches (haricots garbanzo, bengal gram), graines mûres, en conserve, solides égouttés 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.

Valeurs nutritives
Taille des portions 157 g | ml
Quantité par portion 224
935
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 3.7g 5%
Gras saturés 0.4g 2%
Sodium 500mg 22%
Total des glucides 39g 14%
Fibres alimentaires 7.7g 28%
Sucre 4.5g
Protéine 9.3g 19%
Vitamine D 0mcg 0%
Calcium 72mg 6%
Fer 2.2mg 12%
Potassium 202mg 4%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 11.879 mcg 1%
Thiamine [B1] 0.152 mg 13%
Riboflavine [B2] 0.055 mg 4%
Niacine [B3] 1.31 mg 8%
Acide pantothénique [B5] 0.234 mg 5%
Vitamine B6 0.199 mg 12%
Cobalamine [B12] 0.026 mcg 0%
Floate [B9] 66.021 mcg 0%
Vitamine C 3.464 mg 4%
Vitamine D 0 mcg 0%
Vitamine E 0.333 mg 2%
Vitamine K 45.209 mcg 38%
Bétaïne 0.011 mg 0%
Choline 1.553 mg 0%
Carbohydrates
nutriment Quantité DV
Total des glucides 39.2 g 14%
Sugars 4.5 g 9%
Fibres alimentaires 7.7 g 28%
Carbohydrate 11.1 g 0%
Glucides nets 34.7g
acides aminés
nutriment Quantité DV
Alanine 0.408 g 0%
Arginine 0.794 g 0%
Acide aspartique 1.002 g 0%
Cystéine 0.13 g 0%
Acide glutamique 1.778 g 0%
Glycine 0.389 g 0%
Histidine 0.246 g 0%
Isoleucine 0.394 g 0%
Leucine 0.672 g 0%
Lysine 0.553 g 0%
Méthionine 0.136 g 0%
Phénylalanine 0.488 g 0%
Proline 0.453 g 0%
Sérine 0.466 g 0%
Thréonine 0.339 g 0%
Tryptophane 0.096 g 0%
Tyrosine 0.249 g 0%
Valine 0.411 g 0%
Minéraux
nutriment Quantité DV
Calcium 72.06 mg 6%
Cuivre 0.32 mg 35%
Fluorure 0.04 mcg 0%
Fer 2.18 mg 12%
Magnésium 53.25 mg 13%
Manganèse 1.46 mg 63%
Phosphore 137.14 mg 11%
Potassium 202.13 mg 4%
Sélénium 5.02 mcg 9%
Sodium 500.13 mg 22%
Zinc 1.08 mg 10%
autres
nutriment Quantité DV
Eau 103.181 g 0%
Cendres 1.404 g 0%