Your Recipe

Bean Burgers (Vegetarian Option)

Zutat  Menge  Kalorien 
Zwiebeln 70g 28kcal
Ei roh ganz 50g 72kcal
Hafer 47g 183kcal
Knoblauch 3g 4kcal
Kreuzkümmel 2.1g 8kcal
Bohnen, schwarze Schildkröte, reife Samen, Konserven 400g 364kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 2 cans (400g each) black beans, drained and rinsed
• 1 small onion, finely chopped
• 1 garlic clove, minced
• 1/2 cup oats
• 1 egg
• 1 teaspoon cumin
• Salt and pepper to taste
• Burger buns
• Toppings: lettuce, tomato, onion, avocado, cheese, etc.
Instructions:
1. In a food processor, combine black beans, onion, garlic, oats, egg, cumin, salt, and pepper.
2. Pulse until mixture is well combined but still slightly chunky.
3. Form mixture into patties and place on a baking sheet lined with parchment paper.
4. Refrigerate patties for 30 minutes to help them firm up.
5. Preheat grill or skillet over medium heat. Cook patties for 4-5 minutes per side, or until browned and heated through.
6. Serve bean burgers on buns with your favorite toppings.

Nährwertangaben 
Portionsgröße  143 g | ml
Menge pro Portion  165
689
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 2.4g 3%
Gesättigte Fettsäuren  1.3g 7%
Natrium 404mg 18%
Gesamte Kohlenhydrate  26g 10%
Ballaststoffe  8.5g 30%
Zucker  1g
Protein  9.9g 20%
Vitamin D 0.3mcg 1%
Kalzium 59mg 5%
Eisen  3.1mg 17%
Kalium 414mg 9%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 20.336 mcg 2%
Thiamin [B1] 0.247 mg 21%
Riboflavin [B2] 0.201 mg 15%
Niacin [B3] 0.792 mg 5%
Pantothensäure [B5] 0.56 mg 11%
Vitamin B6 0.123 mg 7%
Cobalamin [B12] 0.111 mcg 0%
Folat [B9] 76.855 mcg 0%
Vitamin C 4.269 mg 5%
Vitamin D 0.25 mcg 1%
Vitamin E 0.773 mg 5%
Vitamin K 2.461 mcg 2%
Betain 0.055 mg 0%
Cholin 61.321 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  26.5 g 10%
Sugars 1 g 2%
Ballaststoffe  8.5 g 30%
Carbohydrate 10 g 0%
Netto-Kohlenhydrate 25.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.474 g 0%
Arginin 0.597 g 0%
Asparaginsäure 1.111 g 0%
Cystein 0.139 g 0%
Glutaminsäure 1.665 g 0%
Glycin 0.403 g 0%
Histidin 0.256 g 0%
Isoleucin 0.454 g 0%
Leucin 0.805 g 0%
Lysin 0.627 g 0%
Methionin 0.164 g 0%
Phenylalanin 0.552 g 0%
Prolin 0.522 g 0%
Serin 0.593 g 0%
Threonin 0.364 g 0%
Tryptophan 0.123 g 0%
Tyrosin 0.276 g 0%
Valin 0.571 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 58.62 mg 5%
Kupfer 0.29 mg 32%
Fluorid 0.33 mcg 0%
Eisen  3.07 mg 17%
Magnesium 61.16 mg 15%
Mangan 0.87 mg 38%
Phosphor 203.04 mg 16%
Kalium 413.6 mg 9%
Selen 5.36 mcg 10%
Natrium 403.69 mg 18%
Zink 1.23 mg 11%
andere
Nährstoff Menge  DV
Wasser 102.161 g 0%
Asche 1.937 g 0%