Zelfgemaakte kikkererwten burger

Vleesvervangers die je kant-en-klaar kan kopen in de supermarkt bevatten vaak veel zout. Een vleesvervanger zoals een groenteburger is daarom makkelijk zelf te maken!

Het zelf klaarmaken van een groenteburger kost meer tijd en daarom is het handig om er meer te maken. Bak deze alvast en vries ze in zodat je de volgende keer heel snel een gezonde vleesvervanger op je bord hebt.

 

 

Een groenteburger is lekker te combineren met bijvoorbeeld gewokte groenten en rijst of met rauwkost en zoete aardappelfrites. Haal de burgers ’s morgens uit de vriezer om in de koelkast te ontdooien en bak ze in 10 minuten warm en knapperig in de oven op 150 °C.

Kikkererwtenburger

Personen: 4
bereidingstijd: 30 minuten
aantal: 4 stuks

Benodigdheden:

  • ½ paprika
  • 1 rode ui
  • 60 gram boerenkool of spinazie
  • 1 blik kikkererwten (uitlekgewicht 265 g)
  • 1 teen knoflook
  • 2 eieren
  • 1 eetlepel ras el hanout
  • Peper
  • 50 gram havermout
  • Olie

Lek de kikkererwten uit en dep ze droog met een theedoek. Maal de kikkererwten in een keukenmachine (niet al te fijn). Snijd daarna de paprika, ui en knoflook in stukken. Stop ze samen met de boerenkool of spinazie bij de kikkererwten in de keukenmachine en maal tot een gladder geheel. Het hoeft geen gladde massa te worden, maar zowel de groenten als de kikkererwten moeten wel goed fijngesneden zijn. Stop het mengsel in een kom en roer hier de eieren, ras el hanout en peper naar smaak doorheen. Roer vervolgens de havermout er doorheen. Verdeel het mengsel in vieren en vorm hier vier grote burgers van. Een tip voor het vormen: probeer er een bal van te maken en duw deze stevig zodat ze niet zo snel uit elkaar vallen. Druk de bal vervolgens plat. Verhit olie in een pan en bak de burgers beiden kanten 8 tot 10 minuten, op laag vuur goudbruin.

Voedingswaarden per stuk

Energie: 208 kcal
Vet: 7,7 gram
Verzadigd vet: 1,45 gram
Koolhydraten: 20,8 gram
Eiwit: 10,5 gram
Vezels: 7 gram
Zout: 0,43 gram

Posted by tahneevanlaere

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