Vegan Black Bean Burgers

Vegetarian
Vegan
Dairy Free
Health score
7%
Vegan Black Bean Burgers
35 min.
4
170kcal

Suggestions

Ingredients

  • slices bread whole-wheat
  • 15 ounce black beans drained and rinsed canned
  • tablespoons chile-garlic sauce to taste sriracha® (such as )
  • teaspoon chili powder 
  • tablespoon cornstarch 
  • tablespoon garlic minced
  • teaspoon ground cumin 
  • 0.3 teaspoon ground pepper black
  • 0.3 teaspoon salt 
  • teaspoon seafood seasoning old bay® (such as )
  • 0.3 cup onion sweet chopped
  • tablespoon warm water 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet.
  2. Mash black beans in a bowl; add onion, garlic, carrots, and green bell pepper.
  3. Mix.
  4. Whisk cornstarch, water, chile-garlic sauce, chili powder, cumin, seafood seasoning, salt, and black pepper together in a separate small bowl. Stir cornstarch mixture into black bean mixture.
  5. Mix whole-wheat bread into bean mixture. Stir flour, 1/4 cup at a time, into bean mixture until a sticky batter forms.
  6. Spoon 'burger-sized' mounds of batter onto the prepared baking sheet, about a 3/4-inch thickness per mound. Shape into burgers.
  7. Bake in the preheated oven until cooked in the center and crisp in the outside, about 10 minutes on each side.

Nutrition Facts

Calories170kcal
Protein19.63%
Fat6.28%
Carbs74.09%

Properties

Glycemic Index
31.42
Glycemic Load
3.78
Inflammation Score
-5
Nutrition Score
10.05043485372%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Kaempferol
0.16mg
Myricetin
0.18mg
Quercetin
1.97mg

Nutrients percent of daily need

Calories:169.89kcal
8.49%
Fat:1.19g
1.83%
Saturated Fat:0.22g
1.36%
Carbohydrates:31.57g
10.52%
Net Carbohydrates:22.67g
8.24%
Sugar:3.77g
4.18%
Cholesterol:0mg
0%
Sodium:1257.18mg
54.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.36g
16.73%
Fiber:8.91g
35.63%
Manganese:0.54mg
26.75%
Folate:80.78µg
20.19%
Iron:3.21mg
17.83%
Vitamin B1:0.22mg
14.78%
Phosphorus:144.84mg
14.48%
Copper:0.26mg
12.76%
Magnesium:48.66mg
12.16%
Potassium:394.92mg
11.28%
Vitamin B2:0.18mg
10.31%
Selenium:5.99µg
8.56%
Vitamin B3:1.57mg
7.85%
Calcium:73.08mg
7.31%
Vitamin B6:0.14mg
6.79%
Zinc:0.82mg
5.5%
Vitamin K:5.55µg
5.28%
Vitamin C:4.26mg
5.17%
Vitamin A:173.29IU
3.47%
Vitamin B5:0.34mg
3.42%
Vitamin E:0.25mg
1.64%
Source:Allrecipes