Veggie Burgers with Hummus and Cucumber
Nutritional values
(Percentage of daily recommendation)
| Calorie | 297 cal. | (14 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 127.3 μg | (212 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 570 mg | (14 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 153 mg | |||
| Cholesterol | 27 mg | |||
| Complete sugar | 4 g |
Ingredients
- For the hummus
- 200 grams chickpeas (canned)
- 1 garlic clove
- salt
- 1 Tbsp Tahini
- 1 tsp lemon juice
- ground Cumin
- 1 Tbsp olive oil
- For the burgers
- 1 onion
- 1 garlic clove
- 250 grams white Beans (canned)
- 250 grams chickpeas (canned)
- 2 Tbsps freshly chopped cilantro
- ½ tsp ground cilantro
- ½ tsp ground Cumin
- breadcrumbs (as needed)
- 1 egg
- salt
- freshly ground peppers
- vegetable oil (for cooking)
- 8 small Whole wheat buns
- 2 Tomatoes
- 100 grams Cucumber
- 3 Lettuce
Preparation steps
Drain the chickpeas in a colander and rinse under cold water. Purée. Peel, chop and smash the garlic with some salt using a mortar and pestle. Mix into the chickpea purée along with the tahini, lemon juice, cumin and oil. Season with salt.
For the burgers: Peel the onion and garlic and chop. Drain the chickpeas, rinse and drain again. Purée with garlic and onion in a blender. Add the cilantro, ground coriander, cumin and egg. If too soft, add breadcrumbs. Season with salt and pepper. Shape into patties and cook in hot oil until golden brown, around 2-3 minutes per side.
Cut the rolls in half horizontally. Rinse the tomatoes, hull and slice. Rinse the cucumber and thinly slice. Rinse the lettuce, shake dry and tear into smaller pieces. Divide the tomatoes, cucumber, lettuce and burgers between the buns. Top the burgers with hummus and serve.
