Bean & 'Bello Burger

Dairy Free
Health score
21%
Bean & 'Bello Burger
45 min.
4
501kcal

Suggestions


Are you ready to tantalize your taste buds with a delicious and satisfying meal? Introducing the Bean & 'Bello Burger, a delightful dairy-free option that is perfect for lunch, dinner, or any time you crave a hearty main dish. This recipe is not only packed with flavor but also offers a healthy balance of protein, fats, and carbohydrates, making it a guilt-free indulgence.

Imagine sinking your teeth into a juicy burger made from a blend of black beans and portobello mushrooms, seasoned to perfection with garlic powder, paprika, and freshly ground black pepper. Each bite is complemented by the sweetness of honey mustard and the smoky richness of barbecue sauce, all nestled between whole-wheat buns. With a vibrant crunch from fresh lettuce and juicy tomato slices, this burger is as visually appealing as it is delicious.

In just 45 minutes, you can whip up this mouthwatering meal that serves four, making it an excellent choice for family dinners or gatherings with friends. Not only is it easy to prepare, but it also boasts a caloric breakdown that aligns with a balanced diet, with 12.67% of calories coming from protein and 32.28% from healthy fats. So, gather your ingredients and get ready to impress your loved ones with this scrumptious Bean & 'Bello Burger!

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 
  •  lettuce leaves 
  • 0.3 teaspoon paprika 
  • medium portobellos diced
  • 0.5  onion diced red
  • slices tomatoes 
  •  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

Calories501kcal
Protein12.67%
Fat32.28%
Carbs55.05%

Properties

Glycemic Index
31.75
Glycemic Load
0.35
Inflammation Score
-9
Nutrition Score
24.232173891171%

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:500.79kcal
25.04%
Fat:18.26g
28.09%
Saturated Fat:1.98g
12.35%
Carbohydrates:70.09g
23.36%
Net Carbohydrates:58.68g
21.34%
Sugar:19.17g
21.3%
Cholesterol:0mg
0%
Sodium:1203.01mg
52.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.13g
32.26%
Manganese:1.04mg
51.94%
Fiber:11.4g
45.61%
Selenium:31.04µg
44.34%
Vitamin A:1990.2IU
39.8%
Folate:157.79µg
39.45%
Vitamin B1:0.58mg
38.62%
Iron:5.46mg
30.33%
Vitamin B3:6.02mg
30.08%
Vitamin B2:0.51mg
29.85%
Phosphorus:267.21mg
26.72%
Copper:0.52mg
25.79%
Vitamin C:21.07mg
25.55%
Potassium:824.06mg
23.54%
Vitamin E:2.96mg
19.77%
Magnesium:76.88mg
19.22%
Vitamin B6:0.29mg
14.42%
Calcium:140.16mg
14.02%
Vitamin K:14.49µg
13.8%
Zinc:1.66mg
11.09%
Vitamin B5:1.1mg
11.04%
Vitamin B12:0.09µg
1.52%
Source:Epicurious