Hvor mange kalorier er der i Black Bean Burgers?

En portion har 274 kcal. Opskriften giver 4 portioner (3 ounce hver).

Hvor meget protein er der i Black Bean Burgers?

13 g protein pr. portion med 47 g kulhydrat og 5 g fedt.

Hvad skal jeg bruge til Black Bean Burgers?

11 ingredienser: 1 can (15.5 oz) low-sodium black beans (drained and rinsed with cold water), 1 large egg, 1/2 cup cooked brown rice, 2 scallions (green and white minced about 1/4 cup), 2 tablespoons chopped fresh cilantro (or basil leaves or a combination) og 1 clove garlic (peeled and minced) ….

Black Bean Burgers

Name: Black Bean Burgers
Prep time: 30 min
Cook time: 30 min
Total time: 60 min
Yield: 4 servings
Ingredients: 1 can (15.5 oz) low-sodium black beans (drained and rinsed with cold water); 1 large egg; 1/2 cup cooked brown rice; 2 scallions (green and white minced about 1/4 cup); 2 tablespoons chopped fresh cilantro (or basil leaves or a combination); 1 clove garlic (peeled and minced); 1/4 teaspoon dried oregano or basil; 1 teaspoon vegetable oil; 1/2 teaspoon salt; 1/2 teaspoon black pepper; 4 whole-wheat buns

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

Black beans and cooked rice are used as the base of these delicious burgers. Flavored with scallions, garlic, and spices, these are sure to please the whole .

274kcal pr. portion

13 gprotein

47 gkulhydrat

5 gfedt

4portioner (3 ounce)

Forberedelse: 30 min · Tilberedning: 30 min

Ingredienser

1 can (15.5 oz) low-sodium black beans (drained and rinsed with cold water) næringsindhold
1 large egg næringsindhold
1/2 cup cooked brown rice næringsindhold
2 scallions (green and white minced about 1/4 cup)
2 tablespoons chopped fresh cilantro (or basil leaves or a combination) næringsindhold
1 clove garlic (peeled and minced) næringsindhold
1/4 teaspoon dried oregano or basil
1 teaspoon vegetable oil næringsindhold
1/2 teaspoon salt næringsindhold
1/2 teaspoon black pepper næringsindhold
4 whole-wheat buns

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	274 kcal
Fedt i alt	5 g	6 %
Mættet fedt	1 g	5 %
Kolesterol	53 mg	18 %
Natrium	668 mg	29 %
Kulhydrat i alt	47 g	17 %
Kostfibre	12 g	43 %
Sukkerarter i alt	4 g
Tilsat sukker	3 g	6 %
Protein	13 g	26 %
D-vitamin	0 µg	0 %
Calcium	106 mg	8 %
Jern	4 mg	22 %
Kalium	516 mg	11 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Grains: 2 ounces

Fremgangsmåde

Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.
Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined.
Divide the mixture into 4 portions and form each portion into a patty about 3/4 to 1 inch thick.
Place a large skillet on the stove on high heat. When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole wheat bun.

Noter

Use old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice. Serve with your favorite toppings such as lettuce, tomato, guacamole, salsa, low-fat cheese, or low-fat yogurt. Learn more about: Onions Garlic Herbs

Kilde

USDA Center for Nutrition Policy and Promotion

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/black-bean-burgers, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.