Sweet Potato and Black Bean Burgers

A sweet take on your traditional black bean burgers, these are insanely light, filling and tasty. Make them earlier in the week and freeze them for quick sandwiches and burgers on the go.

Sweet potatoes are packed with antioxidants, anti-inflammatory properties and Vitamins A & C. They are also particularly noted for keeping blood sugar under control.

The recipe makes about 9 burger patties at around 110 calories each. The nutritional info doesn’t factor in the coconut oil used to pan fry. By adding  1 teaspoon of coconut oil per each patty, it will increase the calorie content from 110 calories to 140 calories. So—not bad at all!

Topping suggestions: On a wholewheat organic bun place the black bean burgers with sliced avocados, red onion, organic tomato and lettuce. You can also add ketchup, hot sauce, mango salsa, pickles…the fixings are endless! Go crazy!

Note about texture:  these are made with sweet potatoes so the texture might be a little different than  you’re used to. If you’re seeking something more heavier and dense, add a tablespoon of flour at a time to the mixture until you get a thicker desired consistency before shaping the patties for the pan.

sweet potato black bean burger nutrition

Tip: Try making these the night before and storing the shaped patties in an airtight container in the fridge before cooking.

Tex Mex Sweet Potato and Black Bean Burgers

Tex Mex Sweet Potato and Black Bean Burgers
Servings 9
Prep time 30 minutes
Cook time 20 minutes
Total time 50 minutes
Dietary DiabeticVeganVegetarian
Misc FreezablePre-preparable

Ingredients

  • 1 cup Cooked brown rice
  • 2 cups Packed mashed sweet potato (about 1lb yields 2 cups mashed.)
  • 2 cups Black beans (1 15oz can rinsed and drained)
  • 1 tablespoon Ground flaxeed with 3 TB water (or replace with 1 egg for vegetarian option)
  • 1 cup Old fashioned oatmeal (grinded)
  • 1/4 cup Red bell peppers (finely diced)
  • 1 small Onion
  • 1/4 cup Freshly chopped cilantro
  • 1/8 teaspoon Ground coriander
  • 1/2 teaspoon Cumin
  • Coconut Oil (for pan-frying)
  • 1/4 cup Red bell pepper
  • 1/2 teaspoon Salt
  • Coconut oil (for pan-frying)

Optional

  • 1 Jalapeno
  • 1/4 teaspoon Cayenne powder

Directions

Use a food processor or a blender to grind the oats. Set aside.
For the ‘vegan egg’, take 1 tablespoon ground flax into a bowl with 3 tablespoons of water. Mix and chill in the fridge for about 15 minutes. You can skip this if you’re using 1 egg.
In a bowl, mash the rinsed and drained black beans.
Finely dice the onions, peppers, jalapeño (if using) and the chopped cilantro. Add to the bowl of mashed beans along with the sweet potato. Mix well.
sweet-potato-black-bean-burgers-ingredients
Mix in the ground oats, salt, cumin, ground coriander, cayenne powder (if using), and then the flax mix (or the egg if you’re using the egg option.) Mix well.
Shape the patties. I use an ice cream scooper to scoop onto a plate, then flattening them with my hand. It forms a pretty consistent patty of equal sizes.
using-ice-cream-scoop-to-form-patties
Heat a pan on medium high. Add a teaspoon or so of coconut oil for each patty. Place the burgers and cook 5 minutes on each side or until golden crispy brown on the outside.

Lizzie
brickfeetlife.com

ShareFacebooktwittergoogle_plusredditpinterestlinkedinmail
Follow Mum DailyFacebooktwittergoogle_pluslinkedinrssyoutube

Comments

comments

Leave a Reply