Your Recipe

Sweet Potato-Black Bean Burgers

Zutat  Menge  Kalorien 
Zitronensaft 28.7g 6kcal
Gurke 120g 19kcal
Süßkartoffel, roh 208g 179kcal
Hafer 45g 175kcal
Schwarze Bohnen 172g 227kcal
Speisesalz 0.71125g 0kcal
Olivenöl 26.6g 235kcal
Curry Pulver 2g 7kcal
Dillkraut frisch 6.8g 3kcal
Tomatenpaste, ohne Salzzusatz 16g 13kcal
Mayonnaise, normal 57.5g 391kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 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.

Nährwertangaben 
Portionsgröße  184 g | ml
Menge pro Portion  318
1330
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  2.8g 14%
Natrium 196mg 9%
Gesamte Kohlenhydrate  32g 12%
Ballaststoffe  7.5g 27%
Zucker  3.9g
Protein  7.5g 15%
Vitamin D 1.5mcg 7%
Kalzium 57mg 4%
Eisen  2.4mg 13%
Kalium 525mg 11%
* 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 388.587 mcg 43%
Thiamin [B1] 0.254 mg 21%
Riboflavin [B2] 0.109 mg 8%
Niacin [B3] 0.885 mg 6%
Pantothensäure [B5] 0.811 mg 16%
Vitamin B6 0.188 mg 11%
Cobalamin [B12] 0.017 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  31.9 g 12%
Sugars 3.9 g 8%
Ballaststoffe  7.5 g 27%
Carbohydrate 30 g 0%
Netto-Kohlenhydrate 28g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.338 g 0%
Arginin 0.45 g 0%
Asparaginsäure 0.912 g 0%
Cystein 0.106 g 0%
Glutaminsäure 1.308 g 0%
Glycin 0.311 g 0%
Histidin 0.184 g 0%
Isoleucin 0.31 g 0%
Leucin 0.545 g 0%
Lysin 0.419 g 0%
Methionin 0.119 g 0%
Phenylalanin 0.384 g 0%
Prolin 0.334 g 0%
Serin 0.376 g 0%
Threonin 0.299 g 0%
Tryptophan 0.096 g 0%
Tyrosin 0.213 g 0%
Valin 0.387 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 56.74 mg 4%
Kupfer 0.29 mg 32%
Fluorid 0.39 mcg 0%
Eisen  2.43 mg 13%
Magnesium 73.98 mg 18%
Mangan 1 mg 43%
Phosphor 165.36 mg 13%
Kalium 525.43 mg 11%
Selen 1.75 mcg 3%
Natrium 195.99 mg 9%
Zink 1.28 mg 12%
andere
Nährstoff Menge  DV
Wasser 123.793 g 0%
Asche 2.088 g 0%