American · lunch, dinner
Black Bean and Carrot Burger Patties
Video by Food Impromptu on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Black beans, carrot and chickpea flour give each two-patty serve about 13 g of fibre and 14 g of protein, plus plenty of folate and vitamin A. No egg, breadcrumbs or added sugar.
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Ingredients 16
Method
Tap a time to watch that step in the video.
- Fry the onion with ¼ tsp salt in 3 tbsp olive oil over medium heat until caramelised, then add the garlic for about a minute. 0:43
- Add the black beans, paprika, cumin, black pepper, cayenne and the rest of the salt. Keep frying until the beans are almost completely dry. 1:38
- Stir in the grated carrot and cook on medium to medium-high until the carrot is soft and the mixture is dry. Turn off the heat, mash most of the beans and let it cool uncovered. 2:08
- Mix in the white vinegar, balsamic vinegar and passata, then the chickpea flour and baking soda. Knead by hand until evenly combined. 2:55
- With an oiled ⅓-cup measure and oiled palms, shape 8–9 patties about 1 cm (½ inch) thick. 4:24
- Heat 2–3 tbsp oil in a pan and cook 3–4 patties at a time on medium-low for about 3 minutes a side, then 30 seconds on medium-high for a crust. Drain on paper towel. 5:05
Tip. Serves 4 at 2 patties each (our estimate; makes 8–9). Raw patties keep 4–5 days in the fridge, layered with baking paper. The cook serves them with sriracha mixed into vegan mayo, or in a bun.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 36%
- Protein 15%
- Fat 49%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 37% of the 35 g of net carbs come from the black beans. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Folate High61%
245 µg a serve, mostly from black beans (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 High60%
1 g a serve, mostly from oil (81%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A High59%
533 µg a serve, mostly from carrot (94%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E High32%
4.8 mg a serve, mostly from oil (31%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High28%
117 mg a serve, mostly from black beans (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High25%
0.4 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High22%
4 mg a serve, mostly from black beans (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K High22%
27 µg a serve, mostly from carrot (30%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium Source19%
880 mg a serve, mostly from black beans (35%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc Source18%
1.9 mg a serve, mostly from black beans (50%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C Source13%
12 mg a serve, mostly from onion (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 4
Calcium7%
89 mg a serve, mostly from black beans (26%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium7%
3.8 µg a serve, mostly from chickpea flour (42%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Food Impromptu; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.