Your Recipe

Veggie Burgers

Składnik Ilość Kalorie
Ciecierzyca 180g 292kcal
Karczochy 340g 160kcal
Tomatoes, sun-dried 70g 181kcal
Sól koszerna 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.

dane odżywcze
Wielkość porcji 594 g | ml
Ilość na porcję 632
2644
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 7.3g 9%
Tłuszcz nasycony 0.9g 5%
Sód 1980mg 86%
Węglowodany ogółem 124g 45%
Błonnik 41g 145%
Cukier 38g
Białko 37g 74%
Witamina D 0mcg 0%
Wapń 315mg 24%
Żelazo 16mg 88%
Potas 4181mg 89%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 36 mcg 4%
Tiamina [B1] 0.823 mg 69%
Ryboflawina [B2] 0.68 mg 52%
Niacyna [B3] 10.838 mg 68%
Kwas pantotenowy [B5] 3.125 mg 62%
Witamina B6 0.877 mg 52%
Kobalamina [B12] 0 mcg 0%
Kwas foliowy [B9] 588.4 mcg 0%
Witamina C 69.56 mg 77%
Witamina D 0 mcg 0%
Witamina E 1.283 mg 9%
Witamina K 87.62 mcg 73%
Betaina 0.68 mg 0%
Cholina 267.22 mg 49%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 124.1 g 45%
Sugars 38.3 g 77%
Błonnik 40.7 g 145%
Carbohydrate 85 g 0%
Węglowodany netto 85.8g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.965 g 0%
Arginina 1.743 g 0%
kwas asparaginowy 3.246 g 0%
Cysteina 0.342 g 0%
Kwas glutaminowy 6.431 g 0%
Glicyna 0.908 g 0%
Histydyna 0.589 g 0%
Izoleucyna 0.921 g 0%
Leucyna 1.498 g 0%
Lizyna 1.431 g 0%
Metionina 0.294 g 0%
Alanina 1.111 g 0%
Prolina 0.845 g 0%
Seryna 1.067 g 0%
Treonina 0.842 g 0%
Tryptofan 0.226 g 0%
Tyrozyna 0.565 g 0%
Walina 0.922 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 314.8 mg 24%
Miedź 2.41 mg 267%
Fluor 0 mcg 0%
Żelazo 15.92 mg 88%
Magnez 426.2 mg 101%
Mangan 4.02 mg 175%
Fosfor 857.6 mg 69%
Potas 4180.7 mg 89%
Selen 11.19 mcg 20%
Sód 1980.42 mg 86%
Cynk 5.81 mg 53%
inne
składnik odżywczy Ilość DV
Woda 407.65 g 0%
Popiół 14.318 g 0%