Your Recipe

Black Bean Veggie Burgers

Zutat  Menge  Kalorien 
Avocado 300g 480kcal
Hafer 67.425g 262kcal
Olivenöl 42g 371kcal
Koriander Blätter roh 4g 1kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Salz, koscher 3g 0kcal
Bohnen, schwarz, reife Samen, in Dosen, natriumarm 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.

Nährwertangaben 
Portionsgröße  1268 g | ml
Menge pro Portion  1890
7907
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 93g 119%
Gesättigte Fettsäuren  14g 68%
Natrium 2379mg 103%
Gesamte Kohlenhydrate  211g 77%
Ballaststoffe  86g 308%
Zucker  4g
Protein  69g 138%
Vitamin D 0mcg 0%
Kalzium 376mg 29%
Eisen  21mg 119%
Kalium 4393mg 93%
* 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 34.635 mcg 4%
Thiamin [B1] 1.909 mg 159%
Riboflavin [B2] 1.512 mg 116%
Niacin [B3] 11.186 mg 70%
Pantothensäure [B5] 6.672 mg 133%
Vitamin B6 1.327 mg 78%
Cobalamin [B12] 0 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  211 g 77%
Sugars 4 g 8%
Ballaststoffe  86.2 g 308%
Carbohydrate 70.3 g 0%
Netto-Kohlenhydrate 207.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 3.255 g 0%
Arginin 3.885 g 0%
Asparaginsäure 8.114 g 0%
Cystein 0.833 g 0%
Glutaminsäure 11.613 g 0%
Glycin 2.957 g 0%
Histidin 1.833 g 0%
Isoleucin 3.146 g 0%
Leucin 5.655 g 0%
Lysin 4.459 g 0%
Methionin 0.997 g 0%
Phenylalanin 3.925 g 0%
Prolin 3.866 g 0%
Serin 4.065 g 0%
Threonin 2.496 g 0%
Tryptophan 0.845 g 0%
Tyrosin 1.752 g 0%
Valin 3.916 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 375.73 mg 29%
Kupfer 2.63 mg 292%
Fluorid 21.2 mcg 0%
Eisen  21.35 mg 119%
Magnesium 506.04 mg 120%
Mangan 5.81 mg 253%
Phosphor 1430 mg 114%
Kalium 4392.7 mg 93%
Selen 12.32 mcg 22%
Natrium 2378.82 mg 103%
Zink 9.22 mg 84%
andere
Nährstoff Menge  DV
Wasser 871.88 g 0%
Asche 18.657 g 0%