Your Recipe

Black Bean Veggie Burgers

Zutat  Menge  Kalorien 
Avocado 390g 624kcal
Koriander (Cilantro) Blätter 4g 1kcal
Hafer 67.4g 262kcal
Schwarze Bohnen 425g 561kcal
Olivenöl 42g 371kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Salz, koscher 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.

Nährwertangaben 
Portionsgröße  155 g | ml
Menge pro Portion  303
1270
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 18g 23%
Gesättigte Fettsäuren  2.6g 13%
Natrium 252mg 11%
Gesamte Kohlenhydrate  30g 11%
Ballaststoffe  12g 42%
Zucker  0.7g
Protein  9.5g 19%
Vitamin D 0mcg 0%
Kalzium 34mg 3%
Eisen  2.4mg 14%
Kalium 620mg 13%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 1.231 mg 25%
Vitamin B6 0.231 mg 14%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  29.8 g 11%
Sugars 0.7 g 1%
Ballaststoffe  11.8 g 42%
Carbohydrate 29.8 g 0%
Netto-Kohlenhydrate 29.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.434 g 0%
Arginin 0.58 g 0%
Asparaginsäure 1.077 g 0%
Cystein 0.132 g 0%
Glutaminsäure 1.562 g 0%
Glycin 0.408 g 0%
Histidin 0.252 g 0%
Isoleucin 0.41 g 0%
Leucin 0.74 g 0%
Lysin 0.595 g 0%
Methionin 0.154 g 0%
Phenylalanin 0.503 g 0%
Prolin 0.436 g 0%
Serin 0.5 g 0%
Threonin 0.376 g 0%
Tryptophan 0.117 g 0%
Tyrosin 0.274 g 0%
Valin 0.504 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 33.93 mg 3%
Kupfer 0.35 mg 38%
Fluorid 4.58 mcg 0%
Eisen  2.44 mg 14%
Magnesium 88.65 mg 21%
Mangan 0.97 mg 42%
Phosphor 192.19 mg 15%
Kalium 619.72 mg 13%
Selen 1.12 mcg 2%
Natrium 251.78 mg 11%
Zink 1.66 mg 15%
andere
Nährstoff Menge  DV
Wasser 95.668 g 0%
Asche 2.049 g 0%