Your Recipe

Sweet Potato-Black Bean Burgers

Složka Množství Kalorie
Citronová šťáva 28.7g 6kcal
Okurka 120g 19kcal
Sladká brambora 208g 179kcal
Oves 45g 175kcal
Černé fazole 172g 227kcal
Sůl, stolní 0.71125g 0kcal
Olivový olej 26.6g 235kcal
Kari prášek 2g 7kcal
Kopr čerstvý 6.8g 3kcal
Rajčatová pasta, bez přidané soli 16g 13kcal
Majonéza 57.5g 391kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 52g 17kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 cups grated sweet potato

½ cup old-fashioned rolled oats

1 cup no-salt-added black beans, rinsed

½ cup chopped scallions

¼ cup vegan mayonnaise

1 tablespoon no-salt-added tomato paste

1 teaspoon curry powder

⅛ teaspoon salt

1/2 cup plain unsweetened almond milk yogurt

2 tablespoons chopped fresh dill

2 tablespoons lemon juice

2 tablespoons extra-virgin olive oil

4 whole-wheat hamburger buns, toasted

1 cup thinly sliced cucumber

Directions
Squeeze grated sweet potato with paper towels to remove excess moisture; place in a large bowl. Pulse oats in a food processor until finely ground; add to the bowl with the sweet potatoes. Add beans, scallions, mayonnaise, tomato paste, curry powder and salt to the bowl; mash the mixture together with your hands. Shape into four 1/2-inch-thick patties. Place the patties on a plate; refrigerate for 30 minutes.

Stir yogurt, dill and lemon juice together in a small bowl; set aside.

Heat oil in a large cast-iron skillet over medium-high heat. Add the patties; cook until golden brown, about 3 minutes per side.

Divide the yogurt sauce evenly among top and bottom bun halves. Top each bottom bun half with a burger and cucumber slices; replace top bun halves.

nutriční údaje
Velikost porce 184 g | ml
Množství na porci 318
1330
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 19g 24%
Nasycené tuky 2.8g 14%
Sodík 196mg 9%
Sacharidy celkem 32g 12%
Vláknina 7.5g 27%
Cukr 3.9g
Bílkoviny 7.5g 15%
Vitamin D 1.5mcg 7%
Vápník 57mg 4%
Železo 2.4mg 13%
Draslík 525mg 11%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 388.587 mcg 43%
Thiamin [B1] 0.254 mg 21%
Riboflavin [B2] 0.109 mg 8%
Niacin [B3] 0.885 mg 6%
Kyselina pantotenová [B5] 0.811 mg 16%
Vitamin B6 0.188 mg 11%
Kobalamin [B12] 0.017 mcg 0%
Floát [B9] 91.974 mcg 0%
Vitamin C 9.633 mg 11%
Vitamin D 1.474 mcg 7%
Vitamin E 2.328 mg 16%
Vitamin K 62.575 mcg 52%
Betain 0.167 mg 0%
Cholin 30.118 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 31.9 g 12%
Sugars 3.9 g 8%
Vláknina 7.5 g 27%
Carbohydrate 30 g 0%
Čisté sacharidy 28g
aminokyseliny
živina Množství DV
Alanin 0.338 g 0%
Arginin 0.45 g 0%
Kyselina asparagová 0.912 g 0%
Cystein 0.106 g 0%
kyselina glutamová 1.308 g 0%
Glycin 0.311 g 0%
Histidin 0.184 g 0%
Izoleucin 0.31 g 0%
Leucin 0.545 g 0%
Lysin 0.419 g 0%
Metionin 0.119 g 0%
Fenylalanin 0.384 g 0%
Prolin 0.334 g 0%
Serin 0.376 g 0%
Treonin 0.299 g 0%
Tryptofan 0.096 g 0%
Tyrosin 0.213 g 0%
Valin 0.387 g 0%
Minerály
živina Množství DV
Vápník 56.74 mg 4%
Měď 0.29 mg 32%
Fluorid 0.39 mcg 0%
Železo 2.43 mg 13%
Hořčík 73.98 mg 18%
Mangan 1 mg 43%
Fosfor 165.36 mg 13%
Draslík 525.43 mg 11%
Selen 1.75 mcg 3%
Sodík 195.99 mg 9%
Zinek 1.28 mg 12%
další
živina Množství DV
Voda 123.793 g 0%
Popel 2.088 g 0%