Vegetable Burgers

Vegetarian
Vegan
Dairy Free
Health score
37%
Vegetable Burgers
45 min.
8
199kcal

Suggestions

Ingredients

  • teaspoon amchur powder 
  • 0.5 teaspoon pepper black freshly ground
  • cup chickpeas canned rinsed drained (garbanzo beans)
  • 0.5 cup carrots coarsely chopped
  • cup breadcrumbs dry
  • tablespoons olive oil extravirgin
  • cup cilantro leaves fresh chopped
  • teaspoon garam masala 
  • 0.3 teaspoon ground pepper red
  •  jalapeño seeded quartered
  • 1.3 teaspoons kosher salt 
  • 0.3 cup onion red coarsely chopped
  • slices onion red
  • pounds potatoes red peeled cut into 2-inch pieces
  • 2.7 cups pkt spinach 
  • 6-inch whole-grain pitas cut in half ()

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • potato masher

Directions

  1. Combine first 9 ingredients in the bowl of a food processor; process until finely chopped.
  2. Place potatoes in a large saucepan; cover with water. Bring to a boil; cook 13 minutes.
  3. Add onion, and cook for 2 minutes or until potatoes are tender.
  4. Drain; cool 10 minutes.
  5. Place potato mixture in a large bowl; mash with a potato masher or fork. Stir in chickpea mixture and breadcrumbs; cover and chill 8 hours or overnight.
  6. Divide potato mixture into 8 equal portions, shaping each portion into a 1/2-inch-thick patty (about 2/3 cup mixture).
  7. Heat 1 tablespoon oil in a large skillet over medium heat.
  8. Add 4 patties to pan; cook 5 minutes on each side or until browned and heated through. Repeat procedure with remaining 1 tablespoon oil and 4 patties.
  9. Place 1/3 cup spinach and 1 patty in each pita half. Top each serving with 1 onion slice.

Nutrition Facts

Calories199kcal
Protein11.06%
Fat21.71%
Carbs67.23%

Properties

Glycemic Index
37.65
Glycemic Load
1.49
Inflammation Score
-9
Nutrition Score
15.150869579419%

Flavonoids

Luteolin
0.11mg
Isorhamnetin
0.95mg
Kaempferol
0.78mg
Myricetin
0.04mg
Quercetin
6.15mg

Nutrients percent of daily need

Calories:199.34kcal
9.97%
Fat:4.93g
7.58%
Saturated Fat:0.75g
4.68%
Carbohydrates:34.33g
11.44%
Net Carbohydrates:29.92g
10.88%
Sugar:3.75g
4.16%
Cholesterol:0mg
0%
Sodium:555.02mg
24.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.65g
11.3%
Vitamin K:62.5µg
59.52%
Vitamin A:2466.09IU
49.32%
Manganese:0.61mg
30.28%
Vitamin C:17.12mg
20.76%
Potassium:698.87mg
19.97%
Vitamin B6:0.37mg
18.58%
Fiber:4.4g
17.62%
Vitamin B1:0.25mg
16.88%
Folate:66.31µg
16.58%
Copper:0.25mg
12.46%
Phosphorus:122.85mg
12.29%
Vitamin B3:2.45mg
12.25%
Magnesium:48.15mg
12.04%
Iron:2.15mg
11.92%
Vitamin B2:0.13mg
7.45%
Selenium:4.62µg
6.6%
Calcium:62.59mg
6.26%
Vitamin E:0.92mg
6.12%
Zinc:0.83mg
5.55%
Vitamin B5:0.52mg
5.23%
Source:My Recipes