Standard Burger & Fries Veggie Burger & Fries
veganook RECIPE MAKEOVER
Standard Burger & Fries
Veggie Burger & Fries
INGREDIENTS
INGREDIENTS
1 plain bun
1 whole grain bun
1 hamburger patty
1 Baked Falafel burger
Ketchup
Lettuce
Relish
Sliced tomato
1 serving french fries
Pickle slices 1 serving Baked Sweet Potato Fries
NUTRITION FACTS
NUTRITION FACTS
Amount Per Serving
Amount Per Serving
Calories 1071
Calories 410 % Daily Value*
46 g
Total Fat
13 g
% Daily Value*
71%
7g
Total Fat
Saturated Fat
65%
1g
Saturated Fat
5%
70 mg
Cholesterol
23%
0 mg
Cholesterol
0%
1628 mg
Sodium
71%
661 mg
Sodium
28%
128 g
Carbohydrates
43%
74 g
Carbohydrates
25%
39%
53%
10 g
Dietary Fiber
10 g
Sugar
37 g
Protein Vitamin A Vitamin C
74%
13 g
Dietary Fiber
14 g
Sugar
15 g
Protein
11%
23%
3%
Vitamin A
577%
6%
Vitamin C
32%
Calcium
24%
Calcium
16%
Iron
34%
Iron
31%
Baked Falafel Burgers
Healthy. Vegan. Delicious.
Baked Falafel Burgers Makes: 6 burgers. Prep Time: 30 min. Cook Time: 30 min.
Ingredients 1 14 oz can chickpeas (1 1/2 cups cooked) 1 zucchini, grated 2 green onions, diced 1/4 cup fresh parsley, chopped 2 Tbsp black olives, pitted and chopped (optional) 1 Tbsp nut/seed butter (almond, sunflower, tahini, etc) 1 Tbsp lemon juice or apple cider vinegar 1/2 tsp cumin 1/4 tsp paprika 1/4 tsp sea salt or Herbamere, to taste
NUTRITION FACTS Per burger patty Calories 88
Directions You can either pulse the chickpeas, vegetables and parsley in a food processor, or mash the chickpeas and stir in the grated/chopped veggies if you don’t have a food processor. A blender won’t work because it needs liquid to puree. Whisk together the nut/seed butter and lemon juice or vinegar, and stir in the spices. Pour this into the burger mixture, and stir well (or pulse the food processor) to combine it. You may want to add more of either for stickiness and texture. Add salt to taste. Form the mix into burger shapes. Lay them on a baking sheet (ideally lined with parchment paper so they don’t stick), and bake for 30-40 minutes at 300-350 degrees F. You can also fry the burgers to cook them more quickly. Add a bit of oil to the pan and cook about 10 minutes on the first side. Flip, and cook another 5-7 minutes.
% Daily Value* 3g
Total Fat
4%
0g
Saturated Fat
1%
0 mg
Cholesterol
0%
106 mg
Sodium
4%
13 g
Carbohydrates
4%
4g
Dietary Fiber
15%
2g
Sugar
4g
Protein
7%
391 IU
Vitamin A
8%
8 mg
Vitamin C
14%
40 mg
Calcium
4%
2 mg
Iron
13%
Hints & Tricks For max flavor, toast the cumin (either whole cumin seeds and then grind them, or toast ground cumin) and try smoked paprika.
Sweet Potato Fries
Healthy. Vegan. Delicious.
Sweet Potato Fries Makes: 3-4 servings Prep Time: 20 min. Cook Time: 30 min.
Ingredients 2 large sweet potatoes (about 4 cups) 1-2 tsp olive oil or vegetable broth sea salt
NUTRITION FACTS
Directions Peel the sweet potatoes, and cut first in slices then in sticks. Toss them with olive oil or veggie broth and some sea salt (tossing with your hands is best). Put them in the oven at about 350F for about 30 min, or until soft.
Hints & Tricks
Per serving (using olive oil) Calories 134 % Daily Value* 2g
Total Fat
4%
0g
Saturated Fat
2%
0 mg
Cholesterol
0%
73 mg
Sodium
3%
27 g
Carbohydrates
9%
4g
Dietary Fiber
16%
6g
Sugar
2g
Protein
3%
18866
Vitamin A
410%
3 mg
Vitamin C
5%
40 mg
Calcium
4%
1 mg
Iron
6%
Season your fries before baking with: - dried herbs (basil + oregano) - paprika (or smoked paprika) - cumin and coriander - cinnamon and nutmeg
Standard Burger & Fries
Veggie Burger & Fries
INGREDIENTS
INGREDIENTS
1 plain bun
1 whole grain bun
1 hamburger patty
1 Baked Falafel burger
Ketchup
Lettuce
Relish
Sliced tomato
1 serving french fries
Pickle slices 1 serving Baked Sweet Potato Fries
NUTRITION FACTS
NUTRITION FACTS
Amount Per Serving
Amount Per Serving
Calories 1071
Calories 410 % Daily Value*
46 g
Total Fat
13 g
% Daily Value*
71%
7g
Total Fat
Saturated Fat
65%
1g
Saturated Fat
5%
70 mg
Cholesterol
23%
0 mg
Cholesterol
0%
1628 mg
Sodium
71%
661 mg
Sodium
28%
128 g
Carbohydrates
43%
74 g
Carbohydrates
25%
39%
53%
10 g
Dietary Fiber
10 g
Sugar
37 g
Protein Vitamin A Vitamin C
74%
13 g
Dietary Fiber
14 g
Sugar
15 g
Protein
11%
23%
3%
Vitamin A
577%
6%
Vitamin C
32%
Calcium
24%
Calcium
16%
Iron
34%
Iron
31%
Baked Falafel Burgers
Healthy. Vegan. Delicious.
Baked Falafel Burgers Makes: 6 burgers. Prep Time: 30 min. Cook Time: 30 min.
Ingredients 1 14 oz can chickpeas (1 1/2 cups cooked) 1 zucchini, grated 2 green onions, diced 1/4 cup fresh parsley, chopped 2 Tbsp black olives, pitted and chopped (optional) 1 Tbsp nut/seed butter (almond, sunflower, tahini, etc) 1 Tbsp lemon juice or apple cider vinegar 1/2 tsp cumin 1/4 tsp paprika 1/4 tsp sea salt or Herbamere, to taste
NUTRITION FACTS Per burger patty Calories 88
Directions You can either pulse the chickpeas, vegetables and parsley in a food processor, or mash the chickpeas and stir in the grated/chopped veggies if you don’t have a food processor. A blender won’t work because it needs liquid to puree. Whisk together the nut/seed butter and lemon juice or vinegar, and stir in the spices. Pour this into the burger mixture, and stir well (or pulse the food processor) to combine it. You may want to add more of either for stickiness and texture. Add salt to taste. Form the mix into burger shapes. Lay them on a baking sheet (ideally lined with parchment paper so they don’t stick), and bake for 30-40 minutes at 300-350 degrees F. You can also fry the burgers to cook them more quickly. Add a bit of oil to the pan and cook about 10 minutes on the first side. Flip, and cook another 5-7 minutes.
% Daily Value* 3g
Total Fat
4%
0g
Saturated Fat
1%
0 mg
Cholesterol
0%
106 mg
Sodium
4%
13 g
Carbohydrates
4%
4g
Dietary Fiber
15%
2g
Sugar
4g
Protein
7%
391 IU
Vitamin A
8%
8 mg
Vitamin C
14%
40 mg
Calcium
4%
2 mg
Iron
13%
Hints & Tricks For max flavor, toast the cumin (either whole cumin seeds and then grind them, or toast ground cumin) and try smoked paprika.
Sweet Potato Fries
Healthy. Vegan. Delicious.
Sweet Potato Fries Makes: 3-4 servings Prep Time: 20 min. Cook Time: 30 min.
Ingredients 2 large sweet potatoes (about 4 cups) 1-2 tsp olive oil or vegetable broth sea salt
NUTRITION FACTS
Directions Peel the sweet potatoes, and cut first in slices then in sticks. Toss them with olive oil or veggie broth and some sea salt (tossing with your hands is best). Put them in the oven at about 350F for about 30 min, or until soft.
Hints & Tricks
Per serving (using olive oil) Calories 134 % Daily Value* 2g
Total Fat
4%
0g
Saturated Fat
2%
0 mg
Cholesterol
0%
73 mg
Sodium
3%
27 g
Carbohydrates
9%
4g
Dietary Fiber
16%
6g
Sugar
2g
Protein
3%
18866
Vitamin A
410%
3 mg
Vitamin C
5%
40 mg
Calcium
4%
1 mg
Iron
6%
Season your fries before baking with: - dried herbs (basil + oregano) - paprika (or smoked paprika) - cumin and coriander - cinnamon and nutmeg
