Your Recipe

Black Bean Veggie Burgers

Ingrédient Quantité Calories
Avocats 390g 624kcal
Coriandre 4g 1kcal
Avoine 67.4g 262kcal
Haricots noirs 425g 561kcal
Huile d'olive 42g 371kcal
Poivre noir moulu 0.575g 1kcal
Sel, casher 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.

Valeurs nutritives
Taille des portions 155 g | ml
Quantité par portion 303
1270
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 18g 23%
Gras saturés 2.6g 13%
Sodium 252mg 11%
Total des glucides 30g 11%
Fibres alimentaires 12g 42%
Sucre 0.7g
Protéine 9.5g 19%
Vitamine D 0mcg 0%
Calcium 34mg 3%
Fer 2.4mg 14%
Potassium 620mg 13%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 6.823 mcg 1%
Thiamine [B1] 0.303 mg 25%
Riboflavine [B2] 0.143 mg 11%
Niacine [B3] 1.604 mg 10%
Acide pantothénique [B5] 1.231 mg 25%
Vitamine B6 0.231 mg 14%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 164.912 mcg 0%
Vitamine C 6.68 mg 7%
Vitamine D 0 mcg 0%
Vitamine E 2.987 mg 20%
Vitamine K 22.425 mcg 19%
Bétaïne 0.666 mg 0%
Choline 32.439 mg 6%
Carbohydrates
nutriment Quantité DV
Total des glucides 29.8 g 11%
Sugars 0.7 g 1%
Fibres alimentaires 11.8 g 42%
Carbohydrate 29.8 g 0%
Glucides nets 29.2g
acides aminés
nutriment Quantité DV
Alanine 0.434 g 0%
Arginine 0.58 g 0%
Acide aspartique 1.077 g 0%
Cystéine 0.132 g 0%
Acide glutamique 1.562 g 0%
Glycine 0.408 g 0%
Histidine 0.252 g 0%
Isoleucine 0.41 g 0%
Leucine 0.74 g 0%
Lysine 0.595 g 0%
Méthionine 0.154 g 0%
Phénylalanine 0.503 g 0%
Proline 0.436 g 0%
Sérine 0.5 g 0%
Thréonine 0.376 g 0%
Tryptophane 0.117 g 0%
Tyrosine 0.274 g 0%
Valine 0.504 g 0%
Minéraux
nutriment Quantité DV
Calcium 33.93 mg 3%
Cuivre 0.35 mg 38%
Fluorure 4.58 mcg 0%
Fer 2.44 mg 14%
Magnésium 88.65 mg 21%
Manganèse 0.97 mg 42%
Phosphore 192.19 mg 15%
Potassium 619.72 mg 13%
Sélénium 1.12 mcg 2%
Sodium 251.78 mg 11%
Zinc 1.66 mg 15%
autres
nutriment Quantité DV
Eau 95.668 g 0%
Cendres 2.049 g 0%