Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango

Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango
Fat 53%Carbs 37%Protein 10%
Percent Calories

1 serving of black bean-quinoa burgers with spicy mayo, avocado, and mango contains 609 Calories. The macronutrient breakdown is 37% carbs, 53% fat, and 10% protein. This is a good source of protein (28% of your Daily Value), fiber (50% of your Daily Value), and potassium (18% of your Daily Value).

Makes
4 servings
Prep Time
25 minutes
Cook Time
22 minutes

Ingredients

Directions

  1. Preheat oven to 375°F. Prepare quinoa according to package directions and set aside.
  2. In a food processor, combine black beans, cilantro, cumin, coriander, cayenne pepper, and garlic. Pulse until well combined but still slightly chunky.
  3. Transfer the mixture to a large bowl and add the cooked quinoa. Season with salt and pepper.
  4. Add the egg to the bean mixture and mix until fully combined.
  5. Divide the mixture into 4 equal portions. Shape each portion into a patty and slightly flatten.
  6. Place the patties on a plate, cover with plastic wrap, and refrigerate for 10 minutes.
  7. In a small bowl, whisk together mayonnaise, Old Bay seasoning, lemon juice, and hot sauce. Season to taste with salt and pepper.
  8. Heat olive oil in a large, ovenproof nonstick pan. Sear burgers for 2 minutes per side.
  9. Transfer the pan to the preheated oven and bake for 10-12 minutes, or until the burgers are cooked through.
  10. 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 (309g)

NutrientValue%DV
Calories609
Fats37g 47%
Saturated fats6g 30%
Trans fats0.1g
Cholesterol64mg 21%
Sodium828mg 36%
Carbs58g 21%
Net carbs44g
Fiber14g 50%
Sugar11g
Protein16g
Calcium117mg 12%
Iron5mg 69%
Potassium838mg 18%
Vitamin D0.3μg 2%
Vitamins and Minerals
Alpha carotene17μg
Beta carotene440μg
Caffeine0mg
Choline106mg 19%
Copper1mg 58%
Fluoride4μg
Folate (B9)206μg 51%
Lycopene2μg
Magnesium108mg 26%
Manganese1mg 46%
Niacin4mg 25%
Pantothenic acid2mg 32%
Phosphorus297mg 42%
Retinol27μg
Riboflavin (B2)0.4mg 33%
Selenium22μg 40%
Theobromine0mg
Thiamine0.4mg 33%
Vitamin A IU865IU
Vitamin A65μg 7%
Vitamin B120.2μg 6%
Vitamin B60.4mg 28%
Vitamin C28mg 31%
Vitamin D IU13IU
Vitamin D20μg
Vitamin D30.3μg
Vitamin E4mg 28%
Vitamin K67μg 56%
Zinc2mg 19%
Sugars
Sugar11g
Sucrose4g
Glucose1g
Fructose2g
Lactose0g
Maltose0g
Galactose0.1g
Starch7g
Fats
Saturated fats6g 30%
Monounsaturated fats14g
Polyunsaturated fats15g
Trans fats0.1g
Fatty Acids
Total omega 32g
Total omega 611g
Alpha Linolenic Acid (ALA)2g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid1g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.4g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.2g
Tyrosine0.4g
Valine1g

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