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Black bean/soya burgers

By: Nutriely Last updated on December 17, 2024.
Data sources: Nutriely Data Sources

Recipe image of Black bean/soya burgers

Just like a regular burger, but with a delicious plant-based twist.

Instructions

  • Step 1

    Prepare the soya mince: Bring a pot of water to a boil and add spices of your choice. Soak the soya mince for 10-15 minutes, then drain and squeeze out any excess water.

  • Step 2

    Make the patties: Mash the drained beans in a bowl. Add the soya mince, salt, pepper, garlic, and any additional spices you prefer. Mix well and form the mixture into patties. If the mixture is too runny, add flour or breadcrumbs until it holds together.

  • Step 3

    Cook the patties: Heat olive oil in a pan over medium heat. Fry the patties on both sides until golden.

  • Step 4

    Prepare the vegetables: Chop the onion, and slice the tomato and cabbage.

  • Step 5

    Make the sauce: Combine mayonnaise, tomato sauce, and mustard in a bowl. Adjust seasoning with salt or additional spices to taste.

  • Step 6

    Assemble the burgers: Layer the patties, prepared vegetables, cheese and sauce in your buns. Serve and enjoy!

Ingredients

This recipe yields: 6 servings
Serving Size: 275g

Black bean/soya burgers Nutrition Label

Black bean/soya burgers Nutrition Facts
Serving Size: 275.00g
% Daily Value*
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Energy 446kcal (1,864 kj)
22%
Carbohydrates 53g
21%
Starch 43g
Sugars 10g **
Sucrose 6g
Maltose 0.55g
Fructose 1.38g
Galactose 0.01g
Glucose 1.26g
Fibre, total 10g
28%
Polyols 0g
Protein 14g
10%
Fat 17g
39%
Polyunsaturated fatty acids 3.97g
Monounsaturated fatty acids 7g
Saturated fatty acids 5g
Sterols 216mg
Cholesterol 1.35mg
Water 173g
7%
Alcohol 0g
Salt 2,542mg **
Calcium 90mg
9%
Chromium 2.06ug
8%
Copper 0.39mg
43%
Fluoride 0.05mg
Iodine 38ug
25%
Iron 3.09mg
17%
Magnesium 67mg
24%
Manganese 0.76mg
42%
Molybdenum 0.02mg
39%
Phosphorus 258mg
43%
Potassium 762mg
25%
Selenium 10ug
18%
Sodium 998mg
Zinc 2.00mg
25%
Vitamin A (RAE) 30ug
4%
Vitamin D 0.00ug
0%
Vitamin E 2.80mg
19%
Vitamin K 39ug
44%
Vitamin B1 0.32mg
29%
Vitamin B2 0.50mg
45%
Vitamin B3 (Niacin) equivalents 7mg
48%
Vitamin B6 0.35mg
27%
Vitamin B9 (Folate) 309ug
77%
Vitamin B12 0.00ug
0%
Vitamin C 14mg
16%

* The daily nutrient requirements provided by this calculator are intended for healthy adults only. If you have any medical conditions, are pregnant or breastfeeding, or under the age of 18, please consult a healthcare professional or a registered dietitian for personalized nutritional advice. Individual needs may vary, and it is important to consider your specific health circumstances when determining your dietary requirements.

** The suggested value is the maximum suggested amount and has no actual required amount.

*** Italic values are estimated using ingredient algorithm.

Black bean/soya burgers Calorie Breakdown

The ratio of macro elements (protein, fat, carbs) in Black bean/soya burgers

Carbohydrates 50%
Protein 14%
Fat 36%

Protein Amino Acids Profile

The ratio of amino acids in Black bean/soya burgers. See full profile

Cystine 1%
Tryptophan 1%
Methionine 1%
Histidine 3%
Tyrosine 3%
Threonine 4%
Glycine 4%
Isoleucine 5%
Proline 5%
Alanine 5%
Phenylalanine 5%
Serine 5%
Valine 6%
Arginine 6%
Lysine 7%
Leucine 8%
Aspartic acid 12%
Glutamic acid 19%

Component Breakdown for Black bean/soya burgers

Macro
Mineral
Vitamin
Amino
Carbs
Fats
Energy 446kcal
(1,864.06kj)
22% of 1,995.81kcal
(8350.48kj)
Carbohydrates 52.84g
21% of (249.48 g)
Protein 14.44g
10% of (149.69 g)
Fat 17.14g
39% of (44.35 g)
Water 172.60g
7% of (2,450.00 g)
Alcohol 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Salt 2,542.48mg
51% of maximum (5,000.00 mg)
Calcium 89.70mg
9% of (1,000.00 mg)
Chromium 2.06ug
8% of (25.00 ug)
Copper 0.39mg
43% of (0.90 mg)
Fluoride 0.05mg
Iodine 38.19ug
25% of (150.00 ug)
Iron 3.09mg
17% of (18.00 mg)
Magnesium 66.70mg
24% of (280.00 mg)
Manganese 0.76mg
42% of (1.80 mg)
Molybdenum 0.02mg
39% of (0.04 mg)
Phosphorus 257.80mg
43% of (600.00 mg)
Potassium 761.57mg
25% of (3,100.00 mg)
Selenium 9.97ug
18% of (55.00 ug)
Sodium 997.84mg
67% of maximum (1,500.00 mg)
Zinc 2.00mg
25% of (8.00 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Vitamin A (RAE) 30.18ug
4% of (700.00 ug)
Vitamin D 0.00ug
0% of (15.00 ug)
Vitamin E 2.80mg
19% of (15.00 mg)
Vitamin K 39.36ug
44% of (90.00 ug)
Vitamin B1 0.32mg
29% of (1.10 mg)
Vitamin B2 0.50mg
45% of (1.10 mg)
Vitamin B3 (Niacin) equivalents 6.69mg
48% of (14.00 mg)
Vitamin B6 0.35mg
27% of (1.30 mg)
Vitamin B9 (Folate) 309.46ug
77% of (400.00 ug)
Vitamin B12 0.00ug
0% of (2.40 ug)
Vitamin C 14.09mg
16% of (90.00 mg)
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Histidine 0.18g
19% of (0.98 g)
Isoleucine 0.34g
25% of (1.33 g)
Leucine 0.55g
19% of (2.94 g)
Lysine 0.48g
18% of (2.66 g)
Methionine 0.10g
8% of (1.33 g)
Cysteine 0.00g
Phenylalanine 0.37g
16% of (2.31 g)
Tyrosine 0.20g
16% of (1.20 g)
Tryptophan 0.09g
25% of (0.35 g)
Threonine 0.28g
20% of (1.40 g)
Valine 0.39g
23% of (1.68 g)
Alanine 0.35g
Arginine 0.42g
Asparagine 0.00g
Aspartic acid 0.85g
Cystine 0.08g
11% of (0.70 g)
Glutamic acid 1.32g
Glutamine 0.00g
Glycine 0.30g
Proline 0.34g
Serine 0.38g
Hydroxyproline 0.00g
Taurine 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Starch 43.30g
Sugars 9.51g
19% of maximum (49.90 g)
Sucrose 5.92g
Maltose 0.55g
Fructose 1.38g
Galactose 0.01g
Glucose 1.26g
Fibre, total 9.80g
28% of (35.00 g)
Polyols 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA
Polyunsaturated fatty acids 3.97g
Omega-3 1.05g
Alpha-linolenic acid 1,048.33mg
EPA fatty acid 0.00mg
DHA fatty acid 0.09mg
Omega-6 2.91g
Linoleic acid 2,909.17mg
Arachidonic acid 0.10mg
Monounsaturated fatty acids 6.70g
Oleic acid 6,432.29mg
Saturated fatty acids 5.26g
24% of maximum (22.18 g)
Palmitic acid 1,081.77mg
Stearic acid 0.34g
Sterols 215.94mg
Cholesterol 1.35mg
Trans fatty acids 0.00g
Data for Amino Acids is mapped from an external database. Use with caution only for informational purposes. Source: USDA

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