Burger - Black Bean and Sweet Potato Recipe

Looking for an easy Burger - Black Bean and Sweet Potato recipe? Learn how to make Burger - Black Bean and Sweet Potato using healthy ingredients.


Submitted by dani_the_artist

Makes 12 servings



delicious and nutritious meatless burger! Great with roasted pepper as a topping. Originally Posted: http://edibleperspective.com/2011/07/the-burger/

Recipe Ingredients for Burger - Black Bean and Sweet Potato

1.75 cup Black Beans

Recipe Directions for Burger - Black Bean and Sweet Potato

  1. 15oz black beans, drained + rinsed

  2. 3c cubed sweet tater, cooked + skin on [~1.5lbs]

  3. 1/2c frozen or fresh corn

  4. 2/3c finely chopped onion [1/2 medium onion]

  5. 2 large garlic cloves, finely minced

  6. 1/2c cooked quinoa

  7. 6T rolled oats, partially ground

  8. 2T sunflower seeds

  9. 1/2t salt

  10. black pepper

  11. 1t cumin

  12. 1t oregano

  13. 1/4t coriander

  14. 1t chili powder

  15. 1/4t cayenne [optional]

  16. 1T olive oil

  17. Preheat your oven to 375* once you finish cooking the quinoa + potato.

  18. Mash half of the beans in a bowl until paste-like.

  19. Add in the rest of the beans and give a very light stir/mash to combine.

  20. In a large bowl, mash the sweet tater. Each cube should be mashed, but you don?t want it creamy.

  21. Stir in the salt, pepper, oregano, coriander, chili powder, cayenne [if using] and olive oil, until combined.

  22. Mix in the onion, garlic, corn, black beans, quinoa, sunflower seeds, and ground oats, until just combined.

  23. Taste, and adjust seasonings to your liking.

  24. Form into balls, between your hands and flatten into 1/2?-3/4? thick patties. This should make 8 medium/large patties.

  25. Place on a pan lined with parchment paper [or lightly greased pan] and bake on each side for 15min, flipping once, half-way through.

  26. Remove from oven + serve!

  27. *If you want to refrigerate or freeze them, let fully cool on a cooling rack. Place in a sealed container for the fridge, or wrap in saran, then foil, then in a bag for the freezer. If reheating a frozen burger, let it thaw completely. Re-heat in a greased pan, over medium heat for ~3-5min per side, until hot throughout.

  28. *To make the ground oats ? Pulse your blender on + off, until you have the consistency about half way to flour.

  29. *Instead of ground oats, feel free to sub ? millet flour, oat flour, quinoa flour, whole wheat flour, etc.

Categories

Main Dish

Nutrition Facts
Serving Size 35.8g
Amount Per Serving
Calories
29
Calories from Fat
3
% Daily Value*
Total Fat
0.3g
0%
Trans Fat
0.0g
Sodium
140mg
6%
Total Carbohydrates
4.9g
2%
Dietary Fiber
1.8g
7%
Sugars
0.3g
Protein
1.8g
Vitamin A 0% Vitamin C 1%
Calcium 2% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
30% confidence
B+
  Good points
  • Very high in dietary fiber
  •   Bad points
  • High in sodium
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