Sweet Potato Bean Burger Recipe

June 19, 2023 Post a Comment

Sweet Potato Bean Burgers (Vegan) Super Veggie Mom Super Veggie Mom from superveggiemom.com

Description

If you're looking for a healthy, delicious, and vegetarian-friendly burger, then you've come to the right place. This sweet potato bean burger recipe is perfect for those who want to enjoy a tasty burger without the guilt. It's packed with protein, fiber, and essential vitamins and minerals, making it a nutritious option for lunch or dinner. Plus, it's easy to make and can be customized to your liking.

Prep Time

The prep time for this recipe is around 20 minutes, plus an hour for chilling the mixture.

Cook Time

The cook time is about 20 minutes, depending on your stove and how thick you make your patties.

Ingredients

Here's what you'll need to make sweet potato bean burgers: - 2 medium sweet potatoes, peeled and cut into chunks - 1 can of black beans, drained and rinsed - 1/2 cup of rolled oats - 1/2 cup of breadcrumbs - 1 egg (or flax egg for vegan option) - 1 teaspoon of ground cumin - 1 teaspoon of chili powder - 1/2 teaspoon of salt - 1/4 teaspoon of black pepper - 2 tablespoons of olive oil

Equipment

To make this recipe, you'll need a few basic kitchen tools: - Large pot - Mixing bowl - Fork or potato masher - Baking sheet - Parchment paper - Spatula

Method

1. Preheat your oven to 400°F and line a baking sheet with parchment paper. 2. In a large pot, boil the sweet potatoes until they're soft and tender. Drain and mash the sweet potatoes with a fork or potato masher. 3. In a mixing bowl, combine the mashed sweet potatoes, black beans, rolled oats, breadcrumbs, egg, cumin, chili powder, salt, and pepper. Mix well until everything is combined. 4. Form the mixture into patties and place them on the prepared baking sheet. Brush each patty with olive oil. 5. Bake for 10-12 minutes on each side, or until the patties are crispy and golden brown. 6. Serve the sweet potato bean burgers on buns with your favorite toppings, like avocado, tomato, lettuce, or cheese.

Notes

- If the mixture is too wet, add more breadcrumbs or oats to thicken it up. - If the mixture is too dry, add a little bit of water or vegetable broth to moisten it. - You can also add other spices or herbs, like paprika, oregano, or parsley, to give the burgers more flavor.

Nutrition Info

Here's the nutritional information for one serving (makes 4 servings): - Calories: 330 - Total Fat: 10g - Saturated Fat: 2g - Cholesterol: 47mg - Sodium: 619mg - Total Carbohydrates: 48g - Dietary Fiber: 10g - Sugars: 5g - Protein: 13g

Recipe Tips

- Make sure the sweet potatoes are fully cooked and soft before mashing them. - You can make the patties ahead of time and keep them in the fridge or freezer until you're ready to cook them. - To make flax egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for 5 minutes until it thickens. Use this instead of regular egg in the recipe. - If you don't have a potato masher, you can use a fork or blender to mash the sweet potatoes. - These burgers are great for meal prep and can be stored in the fridge for up to 5 days or in the freezer for up to 3 months.