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Ингредиенты
- 1/2 c. cracked wheat
- 1/4 lb green beans
- 1 sm zucchini
- 1 sm carrot, peeled
- 1/2 x granny smith apple, peeled
- 1/2 c. canned chick peas, rinsed and liquid removed
- 1 Tbsp. onion, chopped
- 1 Tbsp. sesame tahini or possibly peanut butter
- 1 1/2 Tbsp. canola oil
- 1/2 tsp curry pwdr
- 1/2 tsp chili pwdr
- 1/2 tsp salt
- 1 x serve r grinds black pepper to taste
- 1/2 c. bread crumbs
Инструкции
- Rhea Gendizer of Lexington, Mass., makes a veggie burger which adds the tang of a Granny Smith apple to the wonderful crunch of fresh vegetables.
- Cook green beans in boiling water till tender-crisp. Drain and chop finely.
- Cook cracked wheat in 1 c. boiling water for 1 minute. Remove from heat and cover. grate the zucchini, carrot, and apple. Place shreds in a dish towel and squeeze out excess moisture. Combine with minced beans. In a food processor blend chickpeas, onions, garlic, tahini, curry pwdr, chili pwdr, salt, pepper, and canola oil till smooth. Add in to shredded mix. Drain cracked wheat into strainer, pressing with back of spoon to extract excess liquid. Add in to bowl with vegetables. Add in bread crumbs.
- Chill for one hour. With wet hands, shape into 4 burgers. Cook 3 min on each side on grill lightly brushed with oil.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 576g | |
| Calories 867 | |
| Calories from Fat 304 | 35% |
| Total Fat 34.97g | 44% |
| Saturated Fat 3.71g | 15% |
| Trans Fat 0.08g | |
| Cholesterol 0mg | 0% |
| Sodium 1998mg | 83% |
| Potassium 1371mg | 39% |
| Total Carbs 117.88g | 31% |
| Dietary Fiber 25.1g | 84% |
| Sugars 16.48g | 11% |
| Protein 26.06g | 42% |
