Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango
1 serving of black bean-quinoa burgers with spicy mayo, avocado, and mango contains 496 Calories. The macronutrient breakdown is 48% carbs, 40% fat, and 12% protein. This is a good source of protein (28% of your Daily Value), fiber (51% of your Daily Value), and potassium (18% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 22 minutes
Ingredients
Directions
- Preheat oven to 375°F. Prepare quinoa according to package directions and set aside.
- In a food processor, combine black beans, cilantro, cumin, coriander, cayenne pepper, and garlic. Pulse until well combined but still slightly chunky.
- Transfer the mixture to a large bowl and add the cooked quinoa. Season with salt and pepper.
- Add the egg to the bean mixture and mix until fully combined.
- Divide the mixture into 4 equal portions. Shape each portion into a patty and slightly flatten.
- Place the patties on a plate, cover with plastic wrap, and refrigerate for 10 minutes.
- In a small bowl, whisk together mayonnaise, Old Bay seasoning, lemon juice, and hot sauce. Season to taste with salt and pepper.
- Heat olive oil in a large, ovenproof nonstick pan. Sear burgers for 2 minutes per side.
- Transfer the pan to the preheated oven and bake for 10-12 minutes, or until the burgers are cooked through.
- Serve burgers on hamburger buns with a dollop of spicy mayonnaise. Top with avocado, mango, and arugula. Enjoy!
Nutrition Facts
For 1 serving of black bean-quinoa burgers with spicy mayo, avocado, and mango (343g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 496 | |
| Fats | 23g | 29% |
| Saturated fats | 4g | 19% |
| Trans fats | 0g | |
| Cholesterol | 57mg | 19% |
| Sodium | 904mg | 39% |
| Carbs | 61g | 22% |
| Net carbs | 47g | |
| Fiber | 14g | 51% |
| Sugar | 12g | |
| Protein | 16g | |
| Calcium | 117mg | 12% |
| Iron | 6mg | 69% |
| Potassium | 841mg | 18% |
| Vitamin D | 0.3μg | 2% |
| Vitamins and Minerals | ||
| Alpha carotene | 17μg | |
| Beta carotene | 447μg | |
| Caffeine | 0mg | |
| Choline | 100mg | 18% |
| Copper | 1mg | 61% |
| Fluoride | 4μg | |
| Folate (B9) | 199μg | 50% |
| Lycopene | 2μg | |
| Magnesium | 110mg | 26% |
| Manganese | 1mg | 49% |
| Niacin | 4mg | 25% |
| Pantothenic acid | 1mg | 28% |
| Phosphorus | 302mg | 43% |
| Retinol | 24μg | |
| Riboflavin (B2) | 0.4mg | 34% |
| Selenium | 22μg | 40% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 34% |
| Vitamin A IU | 869IU | |
| Vitamin A | 63μg | 7% |
| Vitamin B12 | 0.1μg | 6% |
| Vitamin B6 | 0.4mg | 32% |
| Vitamin C | 28mg | 31% |
| Vitamin D IU | 11IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.3μg | |
| Vitamin E | 4mg | 25% |
| Vitamin K | 38μg | 32% |
| Zinc | 2mg | 19% |
| Sugars | ||
| Sugar | 12g | |
| Sucrose | 4g | |
| Glucose | 2g | |
| Fructose | 3g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 9g | |
| Fats | ||
| Saturated fats | 4g | 19% |
| Monounsaturated fats | 11g | |
| Polyunsaturated fats | 7g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 4g | |
| Alpha Linolenic Acid (ALA) | 1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
