Your Recipe

Homemade Beef or Bean Burgers

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Ei roh ganz 57g 82kcal
Rindfleisch gemahlen 70% mageres Fleisch 30% Fett 450g 1494kcal
Semmelbrösel 60g 237kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 lb ground beef or canned beans (such as black beans), drained and mashed
• 1/2 cup breadcrumbs
• 1 egg
• 1 onion, finely chopped
• Salt and pepper to taste
• Burger buns
• Toppings of your choice (lettuce, tomato, cheese, pickles, etc.)
• Sweet potato fries for serving
Instructions:
1. In a bowl, mix together ground beef or mashed beans, breadcrumbs, egg, chopped onion, salt, and pepper until well combined.
2. Divide mixture into equal portions and shape into burger patties.
3. Preheat grill or skillet over medium-high heat.
4. Cook burger patties for about 4-5 minutes per side for beef or until heated through for bean patties.
5. Toast burger buns lightly on the grill.
6. Assemble burgers with your favorite toppings.
7. Serve hot with sweet potato fries on the side.

Nährwertangaben 
Portionsgröße  179 g | ml
Menge pro Portion  468
1959
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 36g 46%
Gesättigte Fettsäuren  14g 70%
Natrium 206mg 9%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  1.3g 5%
Zucker  2.6g
Protein  20g 41%
Vitamin D 0.4mcg 2%
Kalzium 71mg 5%
Eisen  2.9mg 16%
Kalium 349mg 7%
* 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 27.3 mcg 3%
Thiamin [B1] 0.218 mg 18%
Riboflavin [B2] 0.306 mg 24%
Niacin [B3] 4.854 mg 30%
Pantothensäure [B5] 0.792 mg 16%
Vitamin B6 0.4 mg 24%
Cobalamin [B12] 2.508 mcg 0%
Folat [B9] 48.548 mcg 0%
Vitamin C 2.775 mg 3%
Vitamin D 0.398 mcg 2%
Vitamin E 0.36 mg 2%
Vitamin K 4.625 mcg 4%
Betain 9.643 mg 0%
Cholin 99.023 mg 18%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  14.4 g 5%
Sugars 2.6 g 5%
Ballaststoffe  1.3 g 5%
Carbohydrate 3.6 g 0%
Netto-Kohlenhydrate 11.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.195 g 0%
Arginin 1.288 g 0%
Asparaginsäure 1.791 g 0%
Cystein 0.248 g 0%
Glutaminsäure 3.372 g 0%
Glycin 1.239 g 0%
Histidin 0.618 g 0%
Isoleucin 0.896 g 0%
Leucin 1.566 g 0%
Lysin 1.546 g 0%
Methionin 0.505 g 0%
Phenylalanin 0.833 g 0%
Prolin 1.105 g 0%
Serin 0.891 g 0%
Threonin 0.776 g 0%
Tryptophan 0.135 g 0%
Tyrosin 0.632 g 0%
Valin 1.013 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 71.06 mg 5%
Kupfer 0.12 mg 13%
Fluorid 0.57 mcg 0%
Eisen  2.9 mg 16%
Magnesium 27.66 mg 7%
Mangan 0.2 mg 9%
Phosphor 212.34 mg 17%
Kalium 349.07 mg 7%
Selen 23.53 mcg 43%
Natrium 205.79 mg 9%
Zink 4.48 mg 41%
andere
Nährstoff Menge  DV
Wasser 106.332 g 0%
Asche 1.5 g 0%