Deluxe Black Bean Burger

Dairy Free
Very Healthy
Health score
60%
Deluxe Black Bean Burger
28 min.
4
559kcal

Suggestions

Ingredients

  • 30 ounce black beans drained and rinsed canned
  • tablespoon freshly cilantro leaves chopped
  • teaspoon freshly cilantro leaves chopped
  •  egg white slightly beaten
  • 0.3 cup szechuan sauce 
  • teaspoon hot sauce 
  • 0.5 tablespoon kosher salt 
  •  multi-grain rolls 
  • 0.3 cup olive oil 
  • tablespoons olive oil 
  • tablespoon cracked pepper black
  • servings onion red sliced
  • teaspoon pepper flakes red
  • servings roasted peppers red jarred sliced
  • servings salt and pepper black freshly ground
  •  shallots minced
  • teaspoon paprika smoked
  • servings pkt spinach 
  • 0.3 cup sun-dried tomatoes chopped
  • tablespoons flour whole-wheat
  • teaspoon worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • potato masher
  • wooden spoon

Directions

  1. In a large bowl, finely mash the black beans with a potato masher or your hands.
  2. Add the shallots, red pepper flakes, smoked paprika, Worcestershire, hot sauce, cilantro, egg white, flour, salt and pepper.
  3. Mix well with a wooden spoon. Form into 4 patties and arrange on a platter.
  4. In a large saute pan over medium-high heat, add the oil. Sear patties for 3 to 4 minutes on each side until they have a nice crust.
  5. Remove the patties to a paper towel lined platter. Assemble the sandwiches with a patty, some spinach, roasted red peppers and red onion on the multi-grain rolls. Top with a good drizzle of Szechuan Tomato Dressing and serve.
  6. In a small bowl, add the Szechuan sauce, tomatoes and cilantro.
  7. Whisk in the olive oil and season with salt and pepper, to taste. Use as a dressing for the black bean sandwiches.

Nutrition Facts

Calories559kcal
Protein14.17%
Fat41.13%
Carbs44.7%

Properties

Glycemic Index
82.92
Glycemic Load
9.02
Inflammation Score
-10
Nutrition Score
34.536086719321%

Flavonoids

Apigenin
0.02mg
Luteolin
0.25mg
Isorhamnetin
0.05mg
Kaempferol
1.92mg
Myricetin
0.11mg
Quercetin
1.46mg

Nutrients percent of daily need

Calories:558.9kcal
27.95%
Fat:26.3g
40.46%
Saturated Fat:3.8g
23.73%
Carbohydrates:64.31g
21.44%
Net Carbohydrates:44.7g
16.25%
Sugar:8.72g
9.69%
Cholesterol:0mg
0%
Sodium:2106.13mg
91.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.38g
40.76%
Vitamin K:168.67µg
160.64%
Manganese:1.97mg
98.34%
Fiber:19.61g
78.43%
Vitamin A:3303.24IU
66.06%
Folate:212.46µg
53.11%
Iron:7.13mg
39.59%
Magnesium:148.54mg
37.13%
Phosphorus:362.69mg
36.27%
Potassium:1260.96mg
36.03%
Copper:0.68mg
33.91%
Vitamin B1:0.51mg
33.86%
Vitamin E:4.62mg
30.78%
Vitamin B2:0.45mg
26.66%
Vitamin C:19.39mg
23.5%
Selenium:15.79µg
22.56%
Vitamin B3:3.84mg
19.19%
Calcium:177.33mg
17.73%
Vitamin B6:0.35mg
17.71%
Zinc:2.2mg
14.65%
Vitamin B5:0.87mg
8.71%