Your Recipe

Black Bean Veggie Burgers

Ingrédient Quantité Calories
Avocats 300g 480kcal
Avoine 67.425g 262kcal
Huile d'olive 42g 371kcal
Feuilles de coriandre fraiches 4g 1kcal
Poivre noir moulu 0.575g 1kcal
Sel, casher 3g 0kcal
Haricots, noirs, graines mûres, en conserve, à faible teneur en sodium 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.

Valeurs nutritives
Taille des portions 1268 g | ml
Quantité par portion 1890
7907
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 93g 119%
Gras saturés 14g 68%
Sodium 2379mg 103%
Total des glucides 211g 77%
Fibres alimentaires 86g 308%
Sucre 4g
Protéine 69g 138%
Vitamine D 0mcg 0%
Calcium 376mg 29%
Fer 21mg 119%
Potassium 4393mg 93%
* 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 34.635 mcg 4%
Thiamine [B1] 1.909 mg 159%
Riboflavine [B2] 1.512 mg 116%
Niacine [B3] 11.186 mg 70%
Acide pantothénique [B5] 6.672 mg 133%
Vitamine B6 1.327 mg 78%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 802.141 mcg 0%
Vitamine C 54.044 mg 60%
Vitamine D 0 mcg 0%
Vitamine E 17.637 mg 118%
Vitamine K 121.187 mcg 101%
Bétaïne 3.093 mg 0%
Choline 240.619 mg 44%
Carbohydrates
nutriment Quantité DV
Total des glucides 211 g 77%
Sugars 4 g 8%
Fibres alimentaires 86.2 g 308%
Carbohydrate 70.3 g 0%
Glucides nets 207.1g
acides aminés
nutriment Quantité DV
Alanine 3.255 g 0%
Arginine 3.885 g 0%
Acide aspartique 8.114 g 0%
Cystéine 0.833 g 0%
Acide glutamique 11.613 g 0%
Glycine 2.957 g 0%
Histidine 1.833 g 0%
Isoleucine 3.146 g 0%
Leucine 5.655 g 0%
Lysine 4.459 g 0%
Méthionine 0.997 g 0%
Phénylalanine 3.925 g 0%
Proline 3.866 g 0%
Sérine 4.065 g 0%
Thréonine 2.496 g 0%
Tryptophane 0.845 g 0%
Tyrosine 1.752 g 0%
Valine 3.916 g 0%
Minéraux
nutriment Quantité DV
Calcium 375.73 mg 29%
Cuivre 2.63 mg 292%
Fluorure 21.2 mcg 0%
Fer 21.35 mg 119%
Magnésium 506.04 mg 120%
Manganèse 5.81 mg 253%
Phosphore 1430 mg 114%
Potassium 4392.7 mg 93%
Sélénium 12.32 mcg 22%
Sodium 2378.82 mg 103%
Zinc 9.22 mg 84%
autres
nutriment Quantité DV
Eau 871.88 g 0%
Cendres 18.657 g 0%