Every now and again, a non-meater just craves a hamburger. I know this because I am one. I very rarely eat meat and the thought of a meat patty can sometimes just gross me out. But that’s where veggie burgers come in – quality, homemade veggie burgers.
This black bean sweet potato burger is a great option for vegetarians and vegans looking for something a little indulgent this summer in place of a meat entree. I whipped up a small batch over the weekend and was very pleased with the result.
Having dabbled with this salty-sweet combination before – including my much-loved sweet potato pie – I knew that pairing the saltiness of the black beans and a sweetness of the potato would be a perfect marriage of flavors. And, in fact, it was.
The process of making this recipe was simple too, which I loved. In about five minutes flat I had my heart-healthy patties ready to cook – no grill required. These burgers are packed with nutrients including plenty of dietary fiber and protein from the black beans, and lots of iron, magnesium, vitamin D, C and B6 from the sweet potato.
Black Bean Sweet Potato Burgers
yields 12-14 burgers | vegetarian and vegan friendly
2 cans of black beans, lightly rinsed and drained
1 large sweet potato, cooked, skin removed
1/4 cup of red or white onions
1/2 cup quick-cooking oats
1 tablespoon dijon mustard
1 teaspoon of cumin
dash of cinnamon
1/4 teaspoon salt
1/4 teaspoon freshly grated ginger or ginger powder
Method | Preheat oven to 350 degrees F. In a large bowl, mash the black beans and sweet potato together with a whisk or fork. Then add remaining ingredients and stir until well combined using a large spoon. Spray a baking sheet with oil, then place 1/4-cup patties onto the sheet. Cook for 8 minutes on each side. Serve immediately with desired toppings. Store in refrigerator to keep fresh for a few days. Otherwise, freeze in a well-insulated container or freezer bag and reheat in the microwave or oven.
Serve these atop a bun or just as they are. I preferred stacked high with veggies, a swirl of ketchup and mustard, and a few slices of fresh jalapeno.
So how did it measure up? This variation definitely met my veggie burger standards. It was moist on the inside and slighlty firm on the outside, plenty flavorful, well-portioned, and just as satisfying if not more than a traditional beef or turkey burger. Plus, I loved that each patty (when made in a 14-count batch) came out to around 120 calories, 0.5 grams of fat, 22 grams of carbohydrates, 5 grams of fiber, and 7 grams of protein. These little burgers pack a mighty punch without an ounce of guilt!
June 19th, 2012