Your Recipe

Black Bean Veggie Burgers

Složka Množství Kalorie
Avokádo 300g 480kcal
Oves 67.425g 262kcal
Olivový olej 42g 371kcal
Koriandr listy syrové 4g 1kcal
Pepř černý, mletý 0.575g 1kcal
Sůl 3g 0kcal
Fazole, černé, zralá semena, konzervované, s nízkým obsahem sodíku 850.5g 774kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

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

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 1268 g | ml
Množství na porci 1890
7907
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 93g 119%
Nasycené tuky 14g 68%
Sodík 2379mg 103%
Sacharidy celkem 211g 77%
Vláknina 86g 308%
Cukr 4g
Bílkoviny 69g 138%
Vitamin D 0mcg 0%
Vápník 376mg 29%
Železo 21mg 119%
Draslík 4393mg 93%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 34.635 mcg 4%
Thiamin [B1] 1.909 mg 159%
Riboflavin [B2] 1.512 mg 116%
Niacin [B3] 11.186 mg 70%
Kyselina pantotenová [B5] 6.672 mg 133%
Vitamin B6 1.327 mg 78%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 802.141 mcg 0%
Vitamin C 54.044 mg 60%
Vitamin D 0 mcg 0%
Vitamin E 17.637 mg 118%
Vitamin K 121.187 mcg 101%
Betain 3.093 mg 0%
Cholin 240.619 mg 44%
Carbohydrates
živina Množství DV
Sacharidy celkem 211 g 77%
Sugars 4 g 8%
Vláknina 86.2 g 308%
Carbohydrate 70.3 g 0%
Čisté sacharidy 207.1g
aminokyseliny
živina Množství DV
Alanin 3.255 g 0%
Arginin 3.885 g 0%
Kyselina asparagová 8.114 g 0%
Cystein 0.833 g 0%
kyselina glutamová 11.613 g 0%
Glycin 2.957 g 0%
Histidin 1.833 g 0%
Izoleucin 3.146 g 0%
Leucin 5.655 g 0%
Lysin 4.459 g 0%
Metionin 0.997 g 0%
Fenylalanin 3.925 g 0%
Prolin 3.866 g 0%
Serin 4.065 g 0%
Treonin 2.496 g 0%
Tryptofan 0.845 g 0%
Tyrosin 1.752 g 0%
Valin 3.916 g 0%
Minerály
živina Množství DV
Vápník 375.73 mg 29%
Měď 2.63 mg 292%
Fluorid 21.2 mcg 0%
Železo 21.35 mg 119%
Hořčík 506.04 mg 120%
Mangan 5.81 mg 253%
Fosfor 1430 mg 114%
Draslík 4392.7 mg 93%
Selen 12.32 mcg 22%
Sodík 2378.82 mg 103%
Zinek 9.22 mg 84%
další
živina Množství DV
Voda 871.88 g 0%
Popel 18.657 g 0%