Of which 5.5 g sugars and 1.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (beans and oats) · Iron (beet)
Allergens gluten
Black bean and beet burgers
Firm burgers with color from the beets and protein from the beans.
Ingredients
- 620 g (1¼ lb) cooked black beans, well drained
- 150 g (5½ oz) cooked beets, grated
- 60 g (2 oz) rolled oats
- 1 finely chopped onion (80 g / 2¾ oz)
- 2 cloves garlic, minced (10 g)
- 60 g (2 oz) chickpea flour — binds the mixture
- 2 tbsp olive oil (20 g / ¾ oz)
- 1 tsp ground cumin (3 g)
- salt and black pepper, to taste
Method
- Mash the beans with a fork or pulse them in a food processor into a coarse paste, leaving some whole.
- Add the grated beets, oats, onion, garlic, chickpea flour, cumin, salt and pepper. Mix well with your hands.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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