Bean & 'Bello Burger

Dairy Free
Health score
17%
Bean & 'Bello Burger
45 min.
4
492kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a deliciously satisfying meal? Introducing the Bean & 'Bello Burger, a delightful dairy-free option that packs a punch of flavor while being kind to your waistline. With only 492 calories per serving, this burger is not just a treat for your taste buds but also a wholesome choice for those looking to enjoy a hearty meal without the guilt.

This recipe combines the earthy goodness of black beans with the rich, umami flavor of sautéed mushrooms and bell peppers, creating a mouthwatering patty that is both nutritious and filling. The addition of spices like garlic powder and paprika adds a delightful kick, while the honey mustard and barbecue sauce bring a sweet and tangy twist that will have you coming back for more.

Perfect for a casual lunch or a cozy dinner, these burgers are easy to prepare and can be ready in just 45 minutes. Serve them on whole-wheat buns with fresh lettuce and juicy tomato slices for a complete meal that everyone will love. Whether you're a seasoned cook or a kitchen novice, this recipe is sure to impress your family and friends. So grab your frying pan and get ready to indulge in a burger that’s as good for you as it is delicious!

Ingredients

  • 0.5 cup barbecue sauce 
  • 0.1 teaspoon pepper black freshly ground
  • tablespoons breadcrumbs dried
  • 15 ounce black beans drained and rinsed canned
  • tablespoons canola oil 
  •  egg whites 
  • 0.3 teaspoon garlic powder 
  • 0.5  bell pepper diced green cored seeded
  • tablespoon dijon honey mustard 
  •  romaine leaves 
  • 0.3 teaspoon paprika 
  • 0.5  onion diced red
  • slices tomato 
  •  hamburger buns whole-wheat
  • tablespoon worcestershire sauce 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 2 tablespoons oil in a large skillet over medium heat.
  2. Add mushrooms, onion and bell pepper. Cook, stirring occasionally, until pepper begins to soften, 4 to 5 minutes.
  3. Add beans, paprika, garlic powder and black pepper. Cook, smashing beans with the back of a spoon, 1 to 2 minutes more.
  4. Transfer mixture to a bowl and mix in eggs, mustard, Worcestershire sauce and breadcrumbs. Form into 4 patties. Wipe out skillet; heat remaining 2 tablespoons oil over medium heat and cook burgers until brown and feels firm, 6 to 7 minutes each side.
  5. Place on buns; top with barbecue sauce, lettuce and tomato.
  6. Self

Nutrition Facts

Calories492kcal
Protein12.25%
Fat32.75%
Carbs55%

Properties

Glycemic Index
31.75
Glycemic Load
0.35
Inflammation Score
-9
Nutrition Score
21.693043485932%

Flavonoids

Naringenin
0.01mg
Luteolin
0.7mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
3.13mg

Nutrients percent of daily need

Calories:491.55kcal
24.58%
Fat:18.11g
27.87%
Saturated Fat:1.95g
12.19%
Carbohydrates:68.46g
22.82%
Net Carbohydrates:57.6g
20.95%
Sugar:18.12g
20.13%
Cholesterol:0mg
0%
Sodium:1199.23mg
52.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.24g
30.49%
Manganese:1.01mg
50.49%
Fiber:10.86g
43.43%
Vitamin A:1990.2IU
39.8%
Vitamin B1:0.55mg
36.97%
Folate:146.03µg
36.51%
Selenium:23.23µg
33.18%
Iron:5.33mg
29.61%
Vitamin B2:0.45mg
26.64%
Vitamin C:21.07mg
25.55%
Phosphorus:221.85mg
22.18%
Vitamin B3:4.13mg
20.64%
Copper:0.4mg
19.79%
Vitamin E:2.96mg
19.71%
Magnesium:76.88mg
19.22%
Potassium:671.18mg
19.18%
Calcium:138.9mg
13.89%
Vitamin K:14.49µg
13.8%
Vitamin B6:0.23mg
11.31%
Zinc:1.44mg
9.61%
Vitamin B5:0.62mg
6.25%
Vitamin B12:0.07µg
1.18%
Source:Epicurious