Recipes · British · Burgers and Sandwiches
Veggie Burger
One serving has 523 kcal and 20 g protein, and at least a fifth of a woman's daily need of thiamin (69%), selenium (61%), manganese (53%), riboflavin (51%), copper (43%) and folate (43%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (304 g)
- Difficulty: Easy
- Diets: Vegetarian, Dairy-free
- Contains: egg, gluten
Ingredients
- 100 g Black beans, canned
- 20 g Breadcrumbs, dry
- 20 g Onions, raw
- 3 g Garlic, raw
- 25 g Eggs, whole, raw
- 1 g Cumin
- 10 g Vegetable oil
- 70 g Hamburger buns
- 15 g Lettuce, iceberg, raw
- 30 g Tomatoes, raw
- 10 g Ketchup
Method
- Mash the black beans coarsely with a fork, leaving some texture, and finely chop the onion and garlic.
- Mix the mashed beans with the onion, garlic, breadcrumbs, egg and cumin until it holds together. Shape into one patty and chill for 15 minutes to firm up.
- Heat the oil in a frying pan over medium heat and fry the patty for 4-5 minutes per side until browned and heated through.
- Toast the cut sides of the bun.
- Build the burger with the lettuce, tomato slices, the patty and the ketchup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 523 kcal | 25% |
| Carbohydrates | 73.9 g | |
| Water | 189 mL | |
| Fiber | 10.1 g | 34% |
| Protein | 19.8 g | 41% |
| Tryptophan | 0.15 g | |
| Threonine | 0.47 g | |
| Isoleucine | 0.58 g | |
| Leucine | 1 g | |
| Lysine | 0.77 g | |
| Methionine | 0.23 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.68 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.71 g | |
| Histidine | 0.32 g | |
| Fat | 16.8 g | |
| Monounsaturated | 4.1 g | |
| Polyunsaturated | 8.1 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7 g | |
| Saturated | 3.3 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 93 mg | |
| Calcium | 213 mg | 21% |
| Copper | 0.39 mg | 43% |
| Iron | 6.6 mg | 37% |
| Magnesium | 74.8 mg | 24% |
| Manganese | 0.95 mg | 53% |
| Phosphorus | 289 mg | 41% |
| Potassium | 647 mg | 14% |
| Selenium | 33.7 µg | 61% |
| Sodium | 1,008 mg | |
| Zinc | 1.9 mg | 23% |
| Thiamin (vitamin B1) | 0.76 mg | 69% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.28 mg | 22% |
| Folate (vitamin B9) | 174 µg | 43% |
| Cobalamin (vitamin B12) | 0.43 µg | 18% |
| Choline | 116 mg | 27% |
| Vitamin A | 79.9 µg | 11% |
| Vitamin C | 11 mg | 15% |
| Vitamin D (D2 + D3) | 20.5 IU | 3% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 31.9 µg | 35% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.