Try this Sweet Potato and Black Bean Burgers recipe, or contribute your own.
Suggest a better descriptionPreheat oven to 400°F.
Slice the sweet potatoes down the centre lengthwise and place cut side down on a rimmed baking sheet. Roast in the oven until a fork can be easily inserted, about 30 minutes. Once the potatoes are cool enough to handle, remove the skins; they should pull off easily, and roughly chop the potatoes. Set aside to cool completely.
Rinse the quinoa in a fine mesh strainer, then place in a small saucepan with the water. Bring to a boil, then cover and reduce the heat to maintain a gentle simmer. Simmer for 15 minutes, then remove from the heat and let the quinoa steam with the lid on for 5 minutes. Drain off any excess water and set aside to cool.
Place the oats in a food processor and grind until the flakes are broken up but not as fine as flour.
In a large mixing bowl, combine the cooled sweet potatoes and quinoa, black beans, onion and spices. Use a potato masher or big wooden spoon to mix really well. It's okay if the beans get smashed in the process. Sprinkle the oats over the mixture and mix really well until it holds together when you shape a portion into a patty.
Use a measuring cup to measure out 1/2C of the mixture. Gently shape it into a patty about 3 1/2" in diameter. Use your hands to flatten the burgers and smooth out any jagged edges. Place on a baking sheet lined with parchment and repeat the process for the remaining patties. Place in the fridge for 20 minutes to cool.
To pan fry the burgers, heat 1T of high quality oil (olive oil may burn) in a large cast iron or non-stick pan over medium heat. When it's hot, place several burgers in the pan leaving enough room to flip them. Cook each patty until browned and heated through, about 3-4 minutes per side. Add 1T of oil to the pan for each batch of burgers that you cook.
To BBQ the burgers, spray the burgers with cooking oil and use a well oiled burger basket and be sure to loosen the burgers if they stick to the grate! BBQ for 7 minutes on each side.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|
||
Serving Size: 1 Serving (151g) | ||
Recipe Makes: 10 Servings | ||
|
||
Calories: 182 | ||
Calories from Fat: 12 (7%) | ||
|
||
Amt Per Serving | % DV | |
|
||
Total Fat 1.4g | 2 % | |
Saturated Fat 0.2g | 1 % | |
Monounsaturated Fat 0.3g | ||
Polyunsanturated Fat 0.6g | ||
Cholesterol 0mg | 0 % | |
Sodium 42.7mg | 1 % | |
Potassium 487.7mg | 13 % | |
Total Carbohydrate 36g | 11 % | |
Dietary Fiber 7.7g | 31 % | |
Sugars, other 28.2g | ||
Protein 7.4g | 11 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 182
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
There are no reviews yet. Be the first!
What would you serve with this? Link in another recipe.