Recipes · Pakistani · Burgers and Sandwiches
Bun Kebab
One serving has 637 kcal and 28 g protein, and at least a fifth of a woman's daily need of cobalamin (93%), selenium (65%), manganese (64%), zinc (63%), niacin (49%) and vitamin K (47%). Ready in 63 minutes.
- Preparation: 10 min
- Cooking: 53 min
- Makes: 1 serving (257 g)
- Difficulty: Medium
- Contains: beef, dairy, egg, gluten
Ingredients
- 60 g Hamburger buns
- 90 g Beef, ground, 80% lean, raw
- 15 g Chickpeas, dried
- 20 g Onions, raw
- 3 g Garlic, raw
- 2 g Ginger, fresh
- 15 g Eggs, whole, raw
- 0.5 g Cayenne pepper
- 0.5 g Cumin
- 0.5 g Curry powder
- 15 g Vegetable oil
- 1 g Salt
- 20 g Tomatoes, raw
- 2 g Mint, fresh
- 10 g Yogurt, plain
- 2 g Cilantro, fresh
Method
- Boil the chickpeas until very soft, about 45 minutes (or use a pressure cooker), then drain and mash them well.
- Mix the mashed chickpeas with the ground beef, chopped onion, garlic, ginger, egg, cayenne, cumin, garam masala and salt, and knead into a smooth mixture.
- Shape into a flat patty and pan-fry in the oil over medium heat for 4-5 minutes per side until well-browned and cooked through (74°C/165°F).
- Blend the mint, yogurt and cilantro into a simple green chutney.
- Split the bun, spread with the chutney, and add the patty, sliced tomato and onion.
- Press the bun closed and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 637 kcal | 30% |
| Carbohydrates | 45.1 g | |
| Water | 141 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 27.6 g | 57% |
| Tryptophan | 0.14 g | |
| Threonine | 0.83 g | |
| Isoleucine | 0.95 g | |
| Leucine | 1.6 g | |
| Lysine | 1.7 g | |
| Methionine | 0.51 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.66 g | |
| Valine | 1.1 g | |
| Histidine | 0.65 g | |
| Fat | 38.4 g | |
| Monounsaturated | 12.8 g | |
| Polyunsaturated | 11 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.6 g | |
| Saturated | 10.4 g | |
| Trans-Fats | 1.2 g | |
| Cholesterol | 121 mg | |
| Calcium | 158 mg | 16% |
| Copper | 0.29 mg | 32% |
| Iron | 5.6 mg | 31% |
| Magnesium | 55.4 mg | 18% |
| Manganese | 1.1 mg | 64% |
| Phosphorus | 304 mg | 43% |
| Potassium | 602 mg | 13% |
| Selenium | 35.5 µg | 65% |
| Sodium | 778 mg | |
| Zinc | 5.1 mg | 63% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 6.9 mg | 49% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 165 µg | 41% |
| Cobalamin (vitamin B12) | 2.2 µg | 93% |
| Choline | 125 mg | 29% |
| Vitamin A | 78.1 µg | 11% |
| Vitamin C | 7.9 mg | 11% |
| Vitamin D (D2 + D3) | 15.2 IU | 3% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 42.3 µg | 47% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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