Berkeley Veggie Burger

Health score
17%
Berkeley Veggie Burger
42 min.
6
534kcal

Suggestions

Ingredients

  • 1.5 cups arugula 
  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup cheese blue crumbled
  • 8.8 ounce precooked brown rice 
  • tablespoons canola oil divided
  • teaspoons dijon mustard 
  • large egg white 
  • large eggs 
  • tablespoons chives fresh minced
  • tablespoons horseradish fresh grated
  • cups golden beets grated cooked ( 3 medium)
  • 0.4 teaspoon kosher salt divided
  • teaspoon juice of lemon fresh
  • 0.3 cup canola mayonnaise 
  • 0.3 cup panko bread crumbs (Japanese breadcrumbs)
  • ounce artisanal sandwich rolls 
  • 0.3 cup walnuts toasted chopped

Equipment

  • frying pan
  • baking sheet
  • oven
  • broiler

Directions

  1. Preheat broiler to high.
  2. Place rolls, cut sides up, on a baking sheet; coat with cooking spray. Broil 2 minutes or until toasted. Set aside.
  3. Reduce oven temperature to 400; place a baking sheet in oven.
  4. Combine beet and next 6 ingredients (through rice).
  5. Combine mustard, eggs, and egg white.
  6. Add 1/4 teaspoon salt and mustard mixture to beet mixture; stir well. Spoon about 2/3 cup rice mixture into a (4-inch) round biscuit cutter; pack mixture down.
  7. Remove mold; repeat 5 times to form 6 patties.
  8. Heat a large skillet over medium-high heat.
  9. Add 1 tablespoon oil; swirl to coat. Carefully add 3 patties to pan; cook 3 minutes. Carefully transfer patties to preheated baking sheet coated with cooking spray, turning patties over. Repeat procedure with remaining 1 tablespoon oil and 3 patties. Return baking sheet to oven; bake patties at 400 for 12 minutes.
  10. Combine mayonnaise, juice, cheese, and 1/8 teaspoon salt.
  11. Place bottom half of each roll on a plate. Divide mayonnaise mixture among roll bottoms; top each with 1 patty. Arrange 1/4 cup arugula on each patty; top with roll tops.

Nutrition Facts

Calories534kcal
Protein11.41%
Fat40.32%
Carbs48.27%

Properties

Glycemic Index
60.13
Glycemic Load
20.97
Inflammation Score
-7
Nutrition Score
21.914347700451%

Flavonoids

Cyanidin
0.18mg
Eriodictyol
0.04mg
Hesperetin
0.12mg
Naringenin
0.01mg
Luteolin
0.25mg
Isorhamnetin
0.32mg
Kaempferol
1.89mg
Quercetin
0.56mg

Nutrients percent of daily need

Calories:534.26kcal
26.71%
Fat:24.05g
37%
Saturated Fat:5.01g
31.32%
Carbohydrates:64.8g
21.6%
Net Carbohydrates:59.7g
21.71%
Sugar:6.11g
6.79%
Cholesterol:74.36mg
24.79%
Sodium:697.1mg
30.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.31g
30.63%
Manganese:2.27mg
113.74%
Selenium:26.92µg
38.46%
Folate:152.06µg
38.02%
Vitamin B1:0.47mg
31.22%
Phosphorus:292.27mg
29.23%
Vitamin K:28.45µg
27.1%
Magnesium:107.55mg
26.89%
Vitamin B3:4.28mg
21.42%
Vitamin B2:0.36mg
21.39%
Fiber:5.09g
20.38%
Iron:3.52mg
19.56%
Copper:0.38mg
18.78%
Vitamin B6:0.37mg
18.33%
Calcium:158.27mg
15.83%
Zinc:2.3mg
15.34%
Vitamin B5:1.47mg
14.66%
Potassium:503.57mg
14.39%
Vitamin E:1.61mg
10.75%
Vitamin A:391.28IU
7.83%
Vitamin C:5.37mg
6.51%
Vitamin B12:0.31µg
5.22%
Vitamin D:0.41µg
2.72%
Source:My Recipes