This recipe has Fiber as 60.4% and Manganese as 558% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.4% of RDA
• Calories: 25.4% of RDA
• Carbs: 31.0% of RDA
• Fat (total lipid): 12.3% of RDA
• Fiber: 60.4% of RDA
• Fructose: 1.3% of RDA
• Protein: 25.0% of RDA
• Sodium: 18.2% of RDA
• Sugar: 46.4% of RDA
• Vitamin A (IU): 30.9% of RDA
• Vitamin B6: 37.6% of RDA
• Vitamin C: 19.3% of RDA
• Iron: 0.5% of RDA
• Magnesium: 31.7% of RDA
• Manganese: 558% of RDA
• Niacin: 24.6% of RDA
• Potassium: 31.4% of RDA
• Zinc: 25.2% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
0
MACROS
Carbohydrate
85.2
g
85.248
Calories
508
507.92
Fiber
16.9
g
16.905
Iron
0.102
mg
0.102
Protein
28.2
g
28.159
Sodium
245
mg
245.181
Sugars
14.5
g
14.511
Fat (total lipid)
7.54
g
7.542
N
0
0
zucchini|orange bell pepper|chickpea|brown rice flour|chive|basil (fresh)|peas (frozen)|salt
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PREPARATION
PREPARE INGREDIENTS
1.
Cut zucchini into large chunks. Seed and cut pepper into large chunks. Drain and rinse chickpeas (For quick prep, shred zucchini, bell pepper, and chickpeas with the smallest opening of your food processor. You can also dice the veggies and chickpeas or chop with a food chopper.).
COOK MIX-INS
2.
Combine shredded veggie chickpea mixture in a wide pan.
3.
Cover and cook over medium heat, just 5-7 minutes, until chickpeas are soft.
4.
When mixture starts to brown and stick to the pan, it's ready.
5.
Add the brown rice flour and cook just 1 minute, until you don't see any more white.
6.
Remove veggie mix from the pan and transfer to a mixing bowl.
MAKING THE PATTIES
7.
Add the peas, basil, chives, and salt. Stir well to combine.
8.
Taste to adjust seasoning.
9.
Scoop mixture out into burger shapes: 1/2 cup for full-sized burgers, 1/4-cup for sliders.
10.
Place about 1/2 inch apart on a pan lined with a nonstick baking pad or parchment paper.
BAKING THE BURGERS
11.
Bake at 350F for 30-40 minutes. Flip about 20-25 minutes through cooking.
NOTES, TIPS, TRICKS, HINTS, ETC:
Make a double-batch of these burgers. After baking them in the oven, store extra burgers in an air-tight container (or wrap in foil) in your freezer. When you're hungry, pop right into a 350F oven for 10-12 minutes, until warm in the center.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 508
Protein 28.2 g
Carbohydrates 85.2 g
Iron 0.10 mg
Fiber 16.9 g
Calcium 4.45 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
