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

Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango
Fat 32% Carbs 53% Protein 15%
Percent Calories
Makes
4 servings
Prep Time
15 minutes
Cook Time
40 minutes

Ingredients

Directions

  1. Preheat oven to 375 degrees F. Prepare quinoa as per package directions; set aside.
  2. In a food processor combine beans, cilantro, cumin, coriander, cayenne, and garlic and pulse until well combined but still slightly chunky. Transfer mixture into a large bowl and add cooked quinoa. Season with salt and pepper.
  3. Add egg into bean mixture until fully combined. Using your hands, divide mixture into 4 balls. Place on a large plate and gently flatten slightly to form patties. Cover with plastic wrap and transfer to the fridge for 10 minutes.
  4. In a small bowl, whisk together mayonnaise, Old Bay, lemon juice, and hot sauce and season to taste with salt and pepper.
  5. Heat olive oil in a large, ovenproof nonstick pan. Sear burgers for 2 minutes per side, then place in oven for 10-12 minutes (or until cooked through).
  6. Serve burgers on hamburger buns with a dollop of spicy mayonnaise and top with avocado, mango, and arugula. Enjoy!

Nutrition Facts

For 4 serving of black bean-quinoa burgers with spicy mayo, avocado, and mango (1.27kg)

Nutrient Value %DV
Calories 2623
Fats 95g 121%
Saturated fats 16g 80%
Trans fats 0.1g
Cholesterol 227mg 76%
Sodium 3092mg 134%
Total Carbohydrate 362g 132%
Net carbs 287g
Fiber 75g 267%
Sugar 53g
Proteins 102g
Calcium 691mg 53%
Iron 29mg 163%
Potassium 6479mg 138%
Vitamin D 1μg 6%
Vitamins and Minerals
Alpha carotene 68μg
Beta carotene 1790μg
Caffeine 0mg
Choline 504mg 92%
Copper 4mg 424%
Fluoride 15μg
Folate (B9) 1849μg 462%
Lycopene 6μg
Magnesium 801mg 191%
Manganese 6mg 282%
Niacin 19mg 119%
Pantothenic acid 8mg 155%
Phosphorus 1809mg 258%
Retinol 96μg
Riboflavin (B2) 2mg 147%
Selenium 93μg 168%
Theobromine 0mg
Thiamine 4mg 318%
Vitamin A IU 3509IU
Vitamin A 252μg 28%
Vitamin B12 1μg 21%
Vitamin B6 2mg 127%
Vitamin C 102mg 113%
Vitamin D IU 46IU
Vitamin D2 0μg
Vitamin D3 1μg
Vitamin E 14mg 91%
Vitamin K 160μg 133%
Zinc 17mg 154%
Sugars
Sugar 53g
Sucrose 16g
Glucose 6g
Fructose 11g
Lactose 0g
Maltose 0g
Galactose 0.3g
Starch 37g
Fats
Saturated fats 16g 80%
Monounsaturated fats 45g
Polyunsaturated fats 28g
Trans fats 0.1g
Fatty Acids
Total omega 3 2g
Total omega 6 15g
Alpha Linolenic Acid (ALA) 2g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 4g
Arginine 6g
Aspartic acid 11g
Cystine 1g
Glutamic acid 18g
Glycine 4g
Histidine 3g
Hydroxyproline 0g
Isoleucine 4g
Leucine 8g
Lysine 6g
Methionine 2g
Phenylalanine 5g
Proline 5g
Serine 5g
Threonine 4g
Tryptophan 1g
Tyrosine 3g
Valine 5g