Your Recipe

Sweet Potato-Black Bean Burgers

Ingrédient Quantité Calories
Jus de citron 28.7g 6kcal
Concombre 120g 19kcal
Patates douces 208g 179kcal
Avoine 45g 175kcal
Haricots noirs 172g 227kcal
Sel de table 0.71125g 0kcal
Huile d'olive 26.6g 235kcal
Poudre de curry 2g 7kcal
Aneth frais 6.8g 3kcal
Concentré de tomates, sans sel ajouté 16g 13kcal
Mayonnaise 57.5g 391kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 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.

Valeurs nutritives
Taille des portions 184 g | ml
Quantité par portion 318
1330
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 19g 24%
Gras saturés 2.8g 14%
Sodium 196mg 9%
Total des glucides 32g 12%
Fibres alimentaires 7.5g 27%
Sucre 3.9g
Protéine 7.5g 15%
Vitamine D 1.5mcg 7%
Calcium 57mg 4%
Fer 2.4mg 13%
Potassium 525mg 11%
* 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 388.587 mcg 43%
Thiamine [B1] 0.254 mg 21%
Riboflavine [B2] 0.109 mg 8%
Niacine [B3] 0.885 mg 6%
Acide pantothénique [B5] 0.811 mg 16%
Vitamine B6 0.188 mg 11%
Cobalamine [B12] 0.017 mcg 0%
Floate [B9] 91.974 mcg 0%
Vitamine C 9.633 mg 11%
Vitamine D 1.474 mcg 7%
Vitamine E 2.328 mg 16%
Vitamine K 62.575 mcg 52%
Bétaïne 0.167 mg 0%
Choline 30.118 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 31.9 g 12%
Sugars 3.9 g 8%
Fibres alimentaires 7.5 g 27%
Carbohydrate 30 g 0%
Glucides nets 28g
acides aminés
nutriment Quantité DV
Alanine 0.338 g 0%
Arginine 0.45 g 0%
Acide aspartique 0.912 g 0%
Cystéine 0.106 g 0%
Acide glutamique 1.308 g 0%
Glycine 0.311 g 0%
Histidine 0.184 g 0%
Isoleucine 0.31 g 0%
Leucine 0.545 g 0%
Lysine 0.419 g 0%
Méthionine 0.119 g 0%
Phénylalanine 0.384 g 0%
Proline 0.334 g 0%
Sérine 0.376 g 0%
Thréonine 0.299 g 0%
Tryptophane 0.096 g 0%
Tyrosine 0.213 g 0%
Valine 0.387 g 0%
Minéraux
nutriment Quantité DV
Calcium 56.74 mg 4%
Cuivre 0.29 mg 32%
Fluorure 0.39 mcg 0%
Fer 2.43 mg 13%
Magnésium 73.98 mg 18%
Manganèse 1 mg 43%
Phosphore 165.36 mg 13%
Potassium 525.43 mg 11%
Sélénium 1.75 mcg 3%
Sodium 195.99 mg 9%
Zinc 1.28 mg 12%
autres
nutriment Quantité DV
Eau 123.793 g 0%
Cendres 2.088 g 0%