Wie viele Kalorien hat Black Bean Burgers?

Eine Portion hat 274 kcal. Das Rezept ergibt 4 Portionen (je 3 ounce).

Wie viel Protein hat Black Bean Burgers?

13 g Protein pro Portion, mit 47 g Kohlenhydraten und 5 g Fett.

Was brauche ich für Black Bean Burgers?

11 Zutaten: 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) und 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

Dieses Rezept ist auf Englisch. Nährwerte und Fragen sind übersetzt.

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 pro Portion

13 gProtein

47 gKohlenhydrate

5 gFett

4Portionen (3 ounce)

Vorbereitung: 30 Min. · Garzeit: 30 Min.

Zutaten

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

Links zu „Nährwerte“ führen zum passendsten allgemeinen Lebensmittel auf FoodFactly, pro 100 g.

Nährwerte pro Portion

Nährstoff	Pro Portion	% DV
Kalorien	274 kcal
Fett gesamt	5 g	6 %
Gesättigte Fettsäuren	1 g	5 %
Cholesterin	53 mg	18 %
Natrium	668 mg	29 %
Kohlenhydrate gesamt	47 g	17 %
Ballaststoffe	12 g	43 %
Zucker gesamt	4 g
Zugesetzter Zucker	3 g	6 %
Protein	13 g	26 %
Vitamin D	0 µg	0 %
Calcium	106 mg	8 %
Eisen	4 mg	22 %
Kalium	516 mg	11 %

Nährwertanalyse pro Portion, wie von der USDA mit dem Rezept veröffentlicht. % TW: Prozent des FDA-Tageswerts für Erwachsene.

MyPlate-Lebensmittelgruppen pro Portion

Grains: 2 ounces

Zubereitung

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.

Hinweise

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

Quelle

USDA Center for Nutrition Policy and Promotion

Veröffentlicht in USDA MyPlate Kitchen (www.myplate.gov/recipes/black-bean-burgers, von der USDA im Januar 2026 eingestellt; archivierte Kopie). Ein Werk der US-Bundesregierung, gemeinfrei.

Allgemeine Ernährungsinformationen, keine medizinische Beratung.