Cajun Spiced Black Bean and Sweet Potato Burgers

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Cajun Spiced Black Bean and Sweet Potato Burgers
20 min.
4
183kcal

Suggestions

Ingredients

  • 400 black beans canned tinned
  • tsp cajun spice 
  • clove garlic crushed
  • 0.5 cup g porridge oats 
  • servings grinding of pepper black good
  • 100 pkt spinach 
  • 200 sweet potatoes and into (1 medium)

Equipment

  • bowl
  • oven
  • mixing bowl
  • colander

Directions

  1. Rinse the beans and add them to a mixing bowl. Mash, but leave half of the beans whole for a bit of texture.
  2. Scoop the flesh out of the baked potato with a spoon and add to the bowl.
  3. Rinse your spinach in a colander then pour a kettleful of boiling water over it to wilt it. Rinse with cold water to refresh, then squeeze as much water out as you can. Chop and add to the bowl.
  4. Next add the seeds, oats, spices, garlic and black pepper and mix until well combined.
  5. Shape your mixture into 4 hearty balls, then flatten out into burger shapes.
  6. Pop the burgers on a plate until you are ready to use them. You can bake or fry them in a little oil. I fried my burger in a little cold pressed rapeseed oil, for a few minutes on each side until brown and crisp.
  7. These burgers will also freeze well.
  8. Layer them between sheets of greaseproof paper in a tupperware tub and pop in the freezer.
  9. Enjoy!

Nutrition Facts

Calories183kcal
Protein19.27%
Fat5.86%
Carbs74.87%

Properties

Glycemic Index
51.75
Glycemic Load
7.53
Inflammation Score
-10
Nutrition Score
22.573912993721%

Flavonoids

Luteolin
0.19mg
Kaempferol
1.6mg
Myricetin
0.11mg
Quercetin
1.01mg

Nutrients percent of daily need

Calories:182.77kcal
9.14%
Fat:1.23g
1.89%
Saturated Fat:0.24g
1.49%
Carbohydrates:35.32g
11.77%
Net Carbohydrates:24.91g
9.06%
Sugar:2.42g
2.69%
Cholesterol:0mg
0%
Sodium:432.79mg
18.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.09g
18.18%
Vitamin A:10008.79IU
200.18%
Vitamin K:122.95µg
117.1%
Manganese:1mg
49.89%
Fiber:10.42g
41.66%
Folate:118.85µg
29.71%
Magnesium:83.64mg
20.91%
Iron:3.58mg
19.88%
Potassium:683.25mg
19.52%
Phosphorus:190.22mg
19.02%
Copper:0.35mg
17.57%
Vitamin B1:0.25mg
16.7%
Vitamin C:11.17mg
13.54%
Vitamin B2:0.23mg
13.45%
Vitamin B6:0.25mg
12.63%
Calcium:84.45mg
8.45%
Zinc:1.25mg
8.34%
Vitamin B5:0.75mg
7.48%
Selenium:4.96µg
7.09%
Vitamin E:1.02mg
6.78%
Vitamin B3:1.32mg
6.58%