Black Bean and Veggie Burgers with Corn Salsa

Vegetarian
Vegan
Dairy Free
Health score
21%
Black Bean and Veggie Burgers with Corn Salsa
45 min.
8
167kcal

Suggestions

Ingredients

  • can black beans rinsed mashed drained
  • cups corn canned
  •  carrots diced peeled
  • 0.5 cup celery diced
  • teaspoon creole seasoning to taste (more or less )
  • 0.3 cup flour 
  • teaspoon parsley fresh chopped
  • cloves garlic minced
  •  garlic clove minced
  •  spring onion diced
  • 0.5 teaspoon pepper black
  • teaspoon pepper black to taste (more or less )
  • teaspoon ground pepper red to taste (more or less )
  • 0.5  jalapeno diced seeded
  •  juice of lime 
  • 0.3 cup oatmeal (I used a bit more)
  • 0.3 cup oatmeal (I used a bit more)
  • 0.5 cup onion diced
  • cup panko bread crumbs 
  • 0.5 cup bell pepper diced red seeded
  • 0.5 cup bell pepper diced red seeded
  • cup salsa 
  • 0.5 teaspoon salt to taste (more or less )
  • teaspoon salt to taste (more or less )
  • medium tomatoes diced

Equipment

  • bowl
  • baking sheet
  • oven
  • microwave

Directions

  1. Mix all the salsa ingredients together (canned corn, jalapeño pepper, tomatoes, green onions, 1-2 cloves garlic, fresh parsley, juice of 1 lime, 1 tsp salt, 1 tsp pepper, 1 tsp ground red pepper) and chill for about an hour before serving.Preheat your oven to 425 degrees F. Spray two baking sheets lightly with the nonstick spray and set aside.
  2. Add the carrot to a bowl with a little water, cover it and microwave for about two minutes. Once cooled, mash them and add them to the mashed black beans.
  3. Mix together then add the remaining vegetables and mix well.
  4. Add the oatmeal, breadcrumbs, seasoning and salsa.
  5. Mix together until combined.
  6. Add the flour and mix well. If the mixture is too moist, add more flour and adjust the seasoning, as needed.Form the mixture into patties and place them on the baking sheets.
  7. Bake for about 20 minutes, flipping them halfway through cooking. When the burgers are finished, serve with the Corn Salsa or your favorite topping.

Nutrition Facts

Calories167kcal
Protein16.87%
Fat8.87%
Carbs74.26%

Properties

Glycemic Index
85.98
Glycemic Load
4.5
Inflammation Score
-9
Nutrition Score
14.889130434783%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.33mg
Apigenin
0.21mg
Luteolin
0.2mg
Isorhamnetin
0.5mg
Kaempferol
0.19mg
Myricetin
0.09mg
Quercetin
2.78mg

Nutrients percent of daily need

Calories:167.23kcal
8.36%
Fat:1.71g
2.63%
Saturated Fat:0.33g
2.05%
Carbohydrates:32.26g
10.75%
Net Carbohydrates:25.52g
9.28%
Sugar:4.85g
5.39%
Cholesterol:0mg
0%
Sodium:984.68mg
42.81%
Protein:7.33g
14.66%
Vitamin A:2680.34IU
53.61%
Vitamin C:37.71mg
45.71%
Manganese:0.55mg
27.48%
Fiber:6.74g
26.97%
Folate:84.91µg
21.23%
Vitamin B1:0.25mg
16.73%
Vitamin K:17µg
16.19%
Potassium:558.65mg
15.96%
Phosphorus:139.62mg
13.96%
Iron:2.31mg
12.85%
Vitamin B6:0.25mg
12.52%
Magnesium:48.27mg
12.07%
Vitamin B3:2.4mg
11.99%
Copper:0.22mg
11.23%
Vitamin B2:0.18mg
10.41%
Vitamin E:1.24mg
8.26%
Selenium:5.33µg
7.62%
Calcium:64.84mg
6.48%
Zinc:0.95mg
6.36%
Vitamin B5:0.44mg
4.38%
Source:Foodista