| Type | Per person |
|---|---|
| Energy | 560 kcal |
| Fat | 20 gr |
| of which saturated | 3 gr |
| Carbohydrates | 65 gr |
| of which sugars | 3 gr |
| Fibres | 20 gr |
| Protein | 25 gr |
| Salt | 0 gr |
Chickpea burgers with couscous and broccoli
Main course
2 persons
30 - 60 min
With seasonal products
300gr vegetables p.p.
Ingredients
2 persons
| 1 small onion |
| piece of red pepper |
| 1 teaspoon caraway seeds |
| 1 teaspoon ground cumin (djinten) |
| 1 clove of garlic |
| 1 tablespoon of oil |
| 1 small tin of chickpeas (drained weight about 220 grams) |
| 6 sprigs of coriander |
| lemon juice |
| wholemeal flour |
| 120 grams of wholemeal couscous |
| 500 grams of broccoli |
| 2 tablespoons of liquid margarine |
Preparation
- Peel the onion and chop it small.
- Chop the piece of pepper very finely.
- Fry the onion with the pepper, caraway seeds, ground cumin and the crushed clove of garlic in the oil.
- Drain the chickpeas, rinse them and mash them slightly with a fork.
- Add half of the onion mixture, some chopped coriander and some lemon juice.
- Shape into 4 burgers and roll them in the wholemeal flour. Let the burgers stiffen in the fridge for 20 minutes, covered.
- Mix the rest of the onion mixture into the couscous.
- Bring 250 ml of water to the boil. Pour this over the couscous. Stir it loose with a fork and leave it to swell, covered, for 10 minutes.
- Clean the broccoli and divide into florets. Peel the stems and cut into pieces.
- Cook the broccoli for 5 minutes just until tender.
- Fry the chickpea burgers in the hot margarine hot and brown.
- Serve with the couscous and broccoli.
Source: Nutrition Centre
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Nutritional values
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