Spicy Black Bean Burgers

Vegetarian
Dairy Free
Health score
15%
Spicy Black Bean Burgers
30 min.
4
331kcal

Suggestions

Ingredients

  • 0.5 cup bread crumbs 
  • 16 ounce black beans rinsed drained canned
  • teaspoon chile-garlic sauce sriracha® (such as )
  • tablespoon chili powder 
  •  eggs 
  • cloves garlic minced
  • 1.5 tablespoons ground cumin 
  •  jalapeno minced
  • tablespoons vegetable oil 
  • cup kernel corn whole canned drained
  • 0.5 cup flour whole wheat

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Whisk egg, cumin, chili powder, and chile-garlic sauce together in a bowl.
  2. Mash black beans in a separate bowl until they reach a paste-like consistency.
  3. Stir jalapeno pepper, corn, and garlic through the black bean paste.
  4. Mix the egg mixture into the black bean mixture.
  5. Scatter the bread crumbs over the black bean mixture; mix with your hands to evenly incorporate.
  6. Form the resulting mixture into 4 patties.
  7. Pour flour into the bottom of a shallow dish; coat the patties in the flour to help them hold shape.
  8. Heat vegetable oil in a skillet over medium heat. Cook the patties in hot oil until cooked through, about 5 minutes per side.

Nutrition Facts

Calories331kcal
Protein16.07%
Fat28.07%
Carbs55.86%

Properties

Glycemic Index
16.75
Glycemic Load
0.29
Inflammation Score
-7
Nutrition Score
18.529130469198%

Flavonoids

Luteolin
0.05mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:331kcal
16.55%
Fat:10.61g
16.33%
Saturated Fat:1.86g
11.65%
Carbohydrates:47.5g
15.83%
Net Carbohydrates:36.34g
13.21%
Sugar:1.52g
1.69%
Cholesterol:40.92mg
13.64%
Sodium:709.79mg
30.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.67g
27.34%
Manganese:1.17mg
58.62%
Fiber:11.17g
44.66%
Iron:5.51mg
30.61%
Folate:108.06µg
27.02%
Vitamin B1:0.4mg
26.64%
Selenium:18.38µg
26.26%
Phosphorus:257.03mg
25.7%
Magnesium:83.79mg
20.95%
Copper:0.38mg
19.05%
Vitamin B2:0.3mg
17.78%
Potassium:585.79mg
16.74%
Vitamin K:16.64µg
15.84%
Vitamin B3:3.04mg
15.19%
Vitamin A:724.79IU
14.5%
Vitamin B6:0.25mg
12.63%
Vitamin E:1.75mg
11.69%
Zinc:1.67mg
11.13%
Calcium:108.44mg
10.84%
Vitamin C:8.74mg
10.59%
Vitamin B5:0.58mg
5.84%
Vitamin B12:0.15µg
2.42%
Vitamin D:0.22µg
1.47%
Source:Allrecipes