Your Recipe

Black Bean Veggie Burgers

Składnik Ilość Kalorie
Awokado 390g 624kcal
Liście kolendry (Cilantro) 4g 1kcal
Owies 67.4g 262kcal
Czarna fasola 425g 561kcal
Oliwa z oliwek 42g 371kcal
Czarny pieprz, mielony 0.575g 1kcal
Sól koszerna 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.

dane odżywcze
Wielkość porcji 155 g | ml
Ilość na porcję 303
1270
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 18g 23%
Tłuszcz nasycony 2.6g 13%
Sód 252mg 11%
Węglowodany ogółem 30g 11%
Błonnik 12g 42%
Cukier 0.7g
Białko 9.5g 19%
Witamina D 0mcg 0%
Wapń 34mg 3%
Żelazo 2.4mg 14%
Potas 620mg 13%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 6.823 mcg 1%
Tiamina [B1] 0.303 mg 25%
Ryboflawina [B2] 0.143 mg 11%
Niacyna [B3] 1.604 mg 10%
Kwas pantotenowy [B5] 1.231 mg 25%
Witamina B6 0.231 mg 14%
Kobalamina [B12] 0 mcg 0%
Kwas foliowy [B9] 164.912 mcg 0%
Witamina C 6.68 mg 7%
Witamina D 0 mcg 0%
Witamina E 2.987 mg 20%
Witamina K 22.425 mcg 19%
Betaina 0.666 mg 0%
Cholina 32.439 mg 6%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 29.8 g 11%
Sugars 0.7 g 1%
Błonnik 11.8 g 42%
Carbohydrate 29.8 g 0%
Węglowodany netto 29.2g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.434 g 0%
Arginina 0.58 g 0%
kwas asparaginowy 1.077 g 0%
Cysteina 0.132 g 0%
Kwas glutaminowy 1.562 g 0%
Glicyna 0.408 g 0%
Histydyna 0.252 g 0%
Izoleucyna 0.41 g 0%
Leucyna 0.74 g 0%
Lizyna 0.595 g 0%
Metionina 0.154 g 0%
Alanina 0.503 g 0%
Prolina 0.436 g 0%
Seryna 0.5 g 0%
Treonina 0.376 g 0%
Tryptofan 0.117 g 0%
Tyrozyna 0.274 g 0%
Walina 0.504 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 33.93 mg 3%
Miedź 0.35 mg 38%
Fluor 4.58 mcg 0%
Żelazo 2.44 mg 14%
Magnez 88.65 mg 21%
Mangan 0.97 mg 42%
Fosfor 192.19 mg 15%
Potas 619.72 mg 13%
Selen 1.12 mcg 2%
Sód 251.78 mg 11%
Cynk 1.66 mg 15%
inne
składnik odżywczy Ilość DV
Woda 95.668 g 0%
Popiół 2.049 g 0%