cherry image
Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango⏱ 47 min total
Recipes

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

Per 1 serving · 318 g · 19 ingredients

Calories
616
31%
of a 2,000 cal day
  • Protein
    16g
    10% of calories
  • Carbs
    59g
    37% of calories
  • Fat
    37g
    52% of calories
Portion

At a glance

One serving of Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango (318 g) has 616 calories, with 16 g of protein, 59 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (32% DV), dietary fiber (52% DV) and Vitamin C (32% DV). Keep an eye on sodium and saturated fat, which provide 36% and 30% of the daily value.

Per 100 g
194cal
medium energy density
Protein per 100 cal
2.6g
Net carbs
45g
carbs minus fiber
Fiber
15g
11 g sugar

High in

20%+ of the daily value

  • Protein32%
  • Dietary fiber52%
  • Vitamin C32%
  • Vitamin E28%
  • Vitamin K58%
  • Thiamine37%

Good source of

10–19% of the daily value

  • Choline19%
  • Calcium12%
  • Potassium19%
  • Zinc19%

Watch

20%+ of the daily value

  • Sodium36%
  • Saturated fat30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 22 min
  1. 1

    Preheat the oven to 375°F. Cook the quinoa according to package directions, then fluff and let cool slightly.

  2. 2

    In a food processor, pulse the black beans, cilantro, cumin, ground coriander, cayenne, and garlic until combined but still a bit chunky.

  3. 3

    Transfer the mixture to a bowl and fold in the cooked quinoa. Season with salt and pepper to taste, add the egg, and mix until the mixture holds together evenly.

  4. 4

    Divide into equal portions, shaping into patties about 1/2 inch thick, place on a plate, cover, and refrigerate for 10 minutes.

  5. 5

    In a small bowl, whisk together the mayonnaise, Old Bay, lemon juice, hot sauce, and salt and pepper. Adjust to taste and set aside.

  6. 6

    Heat the olive oil in a large ovenproof nonstick skillet over medium-high heat. Sear the patties for about 2 minutes per side until browned.

  7. 7

    Transfer the skillet to the oven and bake 10–12 minutes, until the patties are set and heated through.

  8. 8

    Serve on hamburger buns with a generous spoonful of the spicy mayo. Top with sliced avocado, sliced mango, and arugula.

Vitamins & minerals

Amounts for 1 serving (318 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A65 μg
7%
Vitamin C29 mg
32%
Vitamin D0.3 μg
2%
Vitamin E4 mg
28%
Vitamin K70 μg
58%
Thiamine0.4 mg
37%
Riboflavin (B2)0.4 mg
34%
Niacin4 mg
25%
Vitamin B60.4 mg
29%
Folate (B9)212 μg
53%
Vitamin B120.1 μg
5%
Pantothenic acid2 mg
31%
Choline104 mg
19%

Minerals

NutrientAmount% Daily Value
Calcium122 mg
12%
Iron6 mg
71%
Potassium871 mg
19%
Magnesium112 mg
27%
Phosphorus305 mg
44%
Zinc2 mg
19%
Copper1 mg
60%
Manganese1 mg
48%
Selenium21 μg
39%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)2 g—
Alpha carotene17 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene471 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride4 μg—
Fructose2 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene2 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats14 g—
Phenylalanine1 g—
Polyunsaturated fats15 g—
Proline1 g—
Retinol24 μg—
Serine1 g—
Starch7 g—
Sucrose4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 32 g—
Total omega 611 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 616 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 117min
    Walking (3.5 mph)
  • 74min
    Cycling (moderate)
  • 51min
    Running (6 mph)
  • 87min
    Swimming laps

Common questions

How many calories are in Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango?

One serving of Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango (1 serving) has 616 calories, which works out to 194 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango?

839 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango?

11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all