Black Bean Patties With Carrots And Corn

  1. Nutrition
  2. Recipes
Prep 20 minutes Cooking 0 Hour-20 Minute Average 6 servings

Ingredients

Amount Ingredient
1 1/2 cups Breadcrumbs
1/4 cups Chia Seeds
1/8 cups Coconut Oil
1 cups, chopped Onion, diced
1/2 cups or slice Carrots, finely diced
1 cups Corn, Canned
2/3 teaspoons, leaves Oregano, dried
2 teaspoons Chili Powder
0.25 tsp Cumin, Ground
1 teaspoons Salt
2 clove Garlic clove, minced
3 1/2 cups Black Beans, Canned, Low Sodium, 1 - 28 oz. can
1/4 cups Sunflower Seeds, Raw
1/8 cups Hempseed, Raw, Shelled
6 bun 100% Whole Wheat Hamburger Buns

Steps

1 Make your breadcrumbs using any leftover bread that you have. I used whole wheat but you could use sourdough and whatever else you prefer.
2 Place bread in a food processor and process until the bread is a finely ground texture. Set aside. If you have any leftover breadcrumbs, they can be frozen for 6 months.
3 Mix the chia seeds with 6 tbsp water and set aside.
4 Heat 1 tbsp oil in a large skillet, add the onion and carrot, and sauté about 10 minutes.
5 Add the corn and cook another 3 minutes.
6 Add the spices and garlic to the onion and cook another minute.
7 Pat the black beans dry. You want to make sure they aren’t wet when mashing and adding to the rest of ingredients.
8 In a large bowl, add the black beans and mash with a potato masher or the back of a fork. You could pulse them in a food processor instead, but not too fine.
9 Stir in the chia seed mixture.
10 Mix in the onion mixture, breadcrumbs, sunflower seed kernels, and hempseed.
11 Make into six patties. At this point you can freeze the patties, before frying.
12 Fry the patties in 1 tbsp medium-hot oil until browned on each side.
13 Serve on the whole wheat buns with your favorite toppings.

Add condiments and toppings of your choice.

Nutrition

Dairy Fee High Fiber Main Dishes, Side Dishes Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 547.14 kcal 18%
Protein 22.75 g 45%
Total lipid (fat) 14.3 g 22%
Carbohydrate, by difference 84.95 g 28%
Fiber, total dietary 19.92 g 80%
Sugars, total 8.51 g  
Minerals
Calcium, Ca 142.36 mg 14%
Iron, Fe 8.82 mg 49%
Sodium, Na 1130.7 mg 47%
Vitamins
Vitamin C, total ascorbic acid 11.39 mg 19%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 98.86 µg  
Vitamin E (alpha-tocopherol) 1.32 mg 6%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 1.23 g  
Fatty acids, total polyunsaturated 1.95 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 547
% Daily Value*
Total Fat 14g 22%
Saturated Fat 5g 23%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 1131mg 47%
Total Carbohydrate 85g 28%
Dietary Fibers 20g 80%
Sugars 9g  
Protein 23g 45%
Vitamin D 0µg  
Calcium 142mg 14%
Iron 9mg 49%
Potassium 561mg 16%
Nutrient Per Serving RDA%
Proximates
Water 161.58 g 8%
Calories (Energy) 547.14 kcal 18%
Energy 688.15 kJ  
Protein 22.75 g 45%
Total lipid (fat) 14.3 g 22%
Ash 3.61 g  
Carbohydrate, by difference 84.95 g 28%
Fiber, total dietary 19.92 g 80%
Sugars, total 8.51 g  
Sucrose 1.7 g  
Glucose (dextrose) 0.68 g  
Fructose 0.49 g  
Lactose 0 g  
Maltose 0.02 g  
Galactose 0 g  
Starch 2.35 g  
Minerals
Calcium, Ca 142.36 mg 14%
Iron, Fe 8.82 mg 49%
Magnesium, Mg 91.27 mg 23%
Phosphorus, P 261.92 mg 37%
Potassium, K 561.44 mg 16%
Sodium, Na 1130.7 mg 47%
Zinc, Zn 1.38 mg 9%
Copper, Cu 0.31 mg 15%
Manganese, Mn 0.43 mg  
Selenium, Se 2.46 µg 4%
Fluoride, F 0.64 µg  
Vitamins
Vitamin C, total ascorbic acid 11.39 mg 19%
Thiamin 0.23 mg  
Riboflavin 0.22 mg  
Niacin 1.39 mg  
Pantothenic acid 0.39 mg  
Vitamin B-6 0.17 mg 8%
Folate, total 102.72 µg  
Folic acid 0 µg  
Folate, food 102.72 µg  
Folate, DFE 102.72 µg  
Choline, total 40.72 mg 8%
Betaine 0.1 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 98.86 µg  
Retinol 0 µg  
Carotene, beta 982.29 µg  
Carotene, alpha 373.96 µg  
Cryptoxanthin, beta 36.88 µg  
Vitamin A, IU 1985.51 IU 40%
Lycopene 0.29 µg  
Lutein + zeaxanthin 221.59 µg  
Vitamin E (alpha-tocopherol) 1.32 mg 6%
Vitamin E, added 0 mg  
Tocopherol, beta 0 mg  
Tocopherol, gamma 0.14 mg  
Tocopherol, delta 0 mg  
Tocotrienol, alpha 0.04 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0.03 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 6.16 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 4.65 g 23%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.18 g  
17:0 0 g  
18:0 0.02 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 1.23 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0 g  
17:1 0 g  
18:1 undifferentiated 0.17 g  
18:1 c 0.03 g  
18:1 t 0 g  
20:1 0 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1.95 g  
18:2 undifferentiated 0.31 g  
18:3 undifferentiated 0.09 g  
18:3 n-3 c,c,c (ALA) 0.01 g  
18:3 n-6 c,c,c 0 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 4.92 mg  
Amino Acids
Tryptophan 0.11 g  
Threonine 0.36 g  
Isoleucine 0.44 g  
Leucine 0.82 g  
Lysine 0.68 g  
Methionine 0.13 g  
Cystine 0.1 g  
Phenylalanine 0.55 g  
Tyrosine 0.24 g  
Valine 0.54 g  
Arginine 0.54 g  
Histidine 0.26 g  
Alanine 0.46 g  
Aspartic acid 1.17 g  
Glutamic acid 1.61 g  
Glycine 0.38 g  
Proline 0.58 g  
Serine 0.58 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg