400 g of boiled fresh kidney beans |
1 medium-sized boiled carrot |
1 medium-sized boiled potato |
2 thin slices of whole wheat bread, crumbled |
1 medium-sized onion, grated and drained |
1 egg |
2 cloves of garlic, mashed |
Juice of 1/2 a lemon |
1 tablespoon of tahini (optional) |
½ a bunch of parsley, chopped finely |
2 tablespoons of olive oil |
Cumin, salt, black pepper, red pepper flakes |
Mix all ingredients in a deep and wide bowl and make 4 burger patties. Wipe the tops with olive oil and bake in a preheated oven for 25 to 30 minutes at 200 °C. Bon appetit.
Nutrition Facts | 1 serving | (%) Daily Value | |||
---|---|---|---|---|---|
Women (age 19 and over) | Men (age 19 and over) | ||||
Energy | 214,4 kcal | 11 | 11 | ||
Protein | 8,1 g | 14 | 14 | ||
Fat | 9,3 g | 14 | 14 | ||
Carbonhydrate | 23,9 g | 9 | 9 | ||
Fiber | 6,1 g | 20 | 20 | ||
Sodium | 177,1 mg | 9 | 9 | ||
Tot. folic acid | 47,5 µg | 12 | 12 | ||
Potassium | 560,1 mg | 16 | 16 | ||
Iron | 2,3 mg | 16 | 23 | ||
Copper | 0,4 mg | 30 | 30 | ||
Vit. B1 | 0,2 mg | 20 | 16-17 | ||
Vit. B5 | 0,6 mg | 9 | 9 | ||
Zinc | 1,5 mg | 22 | 15 |
Energy | 332,9 kcal |
Protein | 23,6 g |
Fat | 0,8 g |
Carbonhydrate | 60,0 g |
Fiber | 24,9 g |
Total folic acid | 394,0 µg |
Sodium | 24,0 mg |
Iron | 8,2 mg |
Calcium | 143,0 mg |
Potassium | 1406,0 mg |
Vit. C | 4,5 mg |
Zinc | 2,8 mg |
References:
Dietary Guidelines for Turkey. Faculty of Health Sciences, Department of Nutrition and Dietetics, Hacettepe University, 2015.
Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
Nutrition Information Systems (BEBIS 7.2)
EFSA Scientific Opinion. 2010; 8(10):1819. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
EFSA Scientific Opinion. 2020; 8(2):1469. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
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