Your Recipe

Black Bean Veggie Burgers

Složka Množství Kalorie
Avokádo 390g 624kcal
Koriandr listy 4g 1kcal
Oves 67.4g 262kcal
Černé fazole 425g 561kcal
Olivový olej 42g 371kcal
Pepř černý, mletý 0.575g 1kcal
Sůl 3.75g 0kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 (15-ounce) cans black beans, drained and rinsed (about 3 1/3 cups)
3/4 cup old-fashioned rolled oats
1 canned chipotle in adobo chile, plus 1 tablespoon adobo sauce
3/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 large avocados, divided
1/4 cup coarsely chopped fresh cilantro leaves and tender stems
2 to 3 tablespoons olive or canola oil
For serving: Hamburger buns, chipotle mayo (see above for a homemade version), sliced red onion, tomato slices, and Bibb lettuce leaves
INSTRUCTIONS
Arrange a rack in the middle of the oven and heat to 350°F. Spread the beans onto a rimmed baking sheet. Bake until dry to the touch and beginning to split, 10 to 12 minutes. Set aside to cool, about 5 minutes.
Place the cooled beans, oats, adobo and sauce, salt, and pepper in the bowl of a food processor fitted with the blade attachment. Process until the beans and oats are broken down and mixture begins to come together, scraping the sides as needed, 15 to 20 seconds; set aside.
Place half of 1 avocado in a large bowl and mash with a fork until smooth (you should have about 1/2 cup mashed avocado). Reserve remaining half for topping the burgers. Add the bean mixture to the bowl and stir and fold with a rubber spatula until a cohesive mixture forms. Add the cilantro and stir to incorporate.
Shape the mixture into 4 (2/3 cup) patties or 6 smaller (1/2 cup) patties. Let rest for 5 minutes, or refrigerate for up to 3 hours.
Heat 2 tablespoons of the oil in a large skillet over medium-high heat until shimmering. Add the patties and cook until a dark crust forms on the bottom of the patties, 3 to 4 minutes. Flip and cook until crisp on the other side, 3 to 4 minutes more (if making 6 burgers, work in batches, adding 1 tablespoon oil to pan for second batch). Coarsely mash the remaining avocado half and as much of the second avocado as you desire. Spread mashed avocado onto buns. Serve burgers on buns with chipotle mayo, onion, tomato, and lettuce.

nutriční údaje
Velikost porce 155 g | ml
Množství na porci 303
1270
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 18g 23%
Nasycené tuky 2.6g 13%
Sodík 252mg 11%
Sacharidy celkem 30g 11%
Vláknina 12g 42%
Cukr 0.7g
Bílkoviny 9.5g 19%
Vitamin D 0mcg 0%
Vápník 34mg 3%
Železo 2.4mg 14%
Draslík 620mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 6.823 mcg 1%
Thiamin [B1] 0.303 mg 25%
Riboflavin [B2] 0.143 mg 11%
Niacin [B3] 1.604 mg 10%
Kyselina pantotenová [B5] 1.231 mg 25%
Vitamin B6 0.231 mg 14%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 164.912 mcg 0%
Vitamin C 6.68 mg 7%
Vitamin D 0 mcg 0%
Vitamin E 2.987 mg 20%
Vitamin K 22.425 mcg 19%
Betain 0.666 mg 0%
Cholin 32.439 mg 6%
Carbohydrates
živina Množství DV
Sacharidy celkem 29.8 g 11%
Sugars 0.7 g 1%
Vláknina 11.8 g 42%
Carbohydrate 29.8 g 0%
Čisté sacharidy 29.2g
aminokyseliny
živina Množství DV
Alanin 0.434 g 0%
Arginin 0.58 g 0%
Kyselina asparagová 1.077 g 0%
Cystein 0.132 g 0%
kyselina glutamová 1.562 g 0%
Glycin 0.408 g 0%
Histidin 0.252 g 0%
Izoleucin 0.41 g 0%
Leucin 0.74 g 0%
Lysin 0.595 g 0%
Metionin 0.154 g 0%
Fenylalanin 0.503 g 0%
Prolin 0.436 g 0%
Serin 0.5 g 0%
Treonin 0.376 g 0%
Tryptofan 0.117 g 0%
Tyrosin 0.274 g 0%
Valin 0.504 g 0%
Minerály
živina Množství DV
Vápník 33.93 mg 3%
Měď 0.35 mg 38%
Fluorid 4.58 mcg 0%
Železo 2.44 mg 14%
Hořčík 88.65 mg 21%
Mangan 0.97 mg 42%
Fosfor 192.19 mg 15%
Draslík 619.72 mg 13%
Selen 1.12 mcg 2%
Sodík 251.78 mg 11%
Zinek 1.66 mg 15%
další
živina Množství DV
Voda 95.668 g 0%
Popel 2.049 g 0%