Hamburgers - healthy
Preparation time:
Recipe highlights Serves: 6
- Good source of folate, iron
- Store covered in fridge (under 5°C)
- Dairy free
- Nut free
- Low salt
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Ingredients
- 350 g lean minced beef,
1 carrot, large, grated
2 medium zucchini, grated
1 green apple, large, cored and grated
3 slices wholemeal bread, made into crumbs
2 tablespoons parsley, chopped
1 teaspoon mixed dried herbs
1 egg, beaten
1 tablespoon olive oil
To assemble:
1 onion, large, sliced
6 hamburger buns
2 tablespoons grainy mustard
2 tomatoes, sliced
6 small lettuce leaves
6 slices canned beetroot
Cooking method
-
1. Combine beef, carrot, zucchini, apple, breadcrumbs, parsley, herbs and egg.
2. Form into 6 patties. Grill or barbecue, using moderate heat, for about 5 to 6 minutes on each side.
3. While burgers are cooking, heat oil and cook onion, stirring several times.
4. Split and toast buns. Spread top half of each with mustard.
5. Assemble burgers by placing a lettuce leaf on one half of each hamburger bun, adding a burger patty, onions, sliced tomatoes and beetroot.
6. Top with remaining half of bun.
Notes: A good hamburger makes a balanced meal. It’s hard to buy good burgers but easy to make them at home. If you have one, use a food processor to grate and mix the ingredients.
Nutritional facts
 | Average quuantity per Serving | Average quantity per 100g |
| Weight (g) | 310.11g | 100.00g |
| Energy (kJ) | 1376.70kJ | 443.93kJ |
| Protein (g) | 20.14g | 6.50g |
| Total fat (g) | 9.21g | 2.97g |
| - Saturated fat (g) | 2.54g | 0.82g |
| - Polyunsaturated fat (g) | 1.02g | 0.33g |
| - Monounsaturated fat (g) | 4.51g | 1.45g |
| Cholesterol (mg) | 61.00mg | 19.67mg |
| Carbohydrate-available (g) | 38.32g | 12.36g |
| CarbohydrateSE (g) | 38.21g | 12.32g |
| - Sugars (g) | 8.59g | 2.77g |
| Water (g) | 233.54g | 75.31g |
| Dietary fibre (g) | 5.48g | 1.77g |
| Thiamin (mg) | 0.26mg | 0.08mg |
| Riboflavin (mg) | 0.15mg | 0.05mg |
| Niacin (mg) | 4.15mg | 1.34mg |
| Niacin equivalents (mg) | 8.17mg | 2.63mg |
| Vitamin C (mg) | 24.91mg | 8.03mg |
| Total folate (ug) | 71.31ug | 23.00ug |
| Total vitamin A equivalents (ug) | 288.72ug | 93.10ug |
| Retinol (ug) | 13.33ug | 4.30ug |
| Beta carotene equivalents (ug) | 1650.89ug | 532.35ug |
| Sodium (mg) | 237.14mg | 76.47mg |
| Potassium (mg) | 618.39mg | 199.41mg |
| Magnesium (mg) | 53.29mg | 17.19mg |
| Calcium (mg) | 56.63mg | 18.26mg |
| Phosphorus (mg) | 244.57mg | 78.86mg |
| Iron (mg) | 3.47mg | 1.12mg |
| Zinc (mg) | 3.38mg | 1.09mg |
Contributed by:
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Healthy hamburgers
Recipe publication date on: 06/25/2003
Last reviewed on: 20/11/2012
