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Sweet Tater Black Bean Burgers

Make super tasty and healthy meatless burgers using sweet potatoes, black beans and the rest of the ingredients in this recipe. Plus, forego using buns and the recipe is gluten free.

Ingredients

15oz black beans, drained + rinsed
3c cubed sweet tater, cooked + skin on (about 1.5lbs)
1/2c frozen or fresh organic corn
2/3c finely chopped onion (1/2 medium onion)
2 large garlic cloves, finely minced
1/2c cooked quinoa
6T rolled oats, partially ground
2T sunflower seeds
1/2 t sea salt
black pepper
1t cumin
1t oregano
1/4t coriander
1t chili powder
1/4t cayenne [optional]
1T extra virgin olive oil

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)

Instructions

1. Preheat your oven to 375* once you finish cooking the quinoa and potato.
2. Mash half of the beans in a bowl until paste-like.
3. Add in the rest of the beans and give a very light stir/mash to combine.
4. In a large bowl, mash the sweet tater. Each cube should be mashed, but you don’t want it creamy.
5. Stir in the salt, pepper, oregano, coriander, chili powder, cayenne [if using] and olive oil, until combined.
6. Mix in the onion, garlic, corn, black beans, quinoa, sunflower seeds, and ground oats, until just combined.
7. Taste, and adjust seasonings to your liking.
8. Form into balls, between your hands and flatten into 1/2”-3/4” thick patties. This should make 8 medium/large patties.
9. Place on a pan lined with parchment paper [or lightly greased pan] and bake on each side for 15 min, flipping once, half-way through.
10. Remove from oven and serve!

Tips and Suggestions:

*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 ~3-5 min per side, until hot throughout.

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

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

*To pan cook – Heat a pan to medium and lightly grease. Cook on each side for 5-8min, flip + cook another 5-8 min until golden brown.

*For the grill – Bake burgers for 15min on one side, flip burgers once and bake another 10min. While baking, preheat your grill slightly above medium [~350-375*] Grease the grates and cook burgers for ~3min per side.

Makes 8 burgers

Original recipe source: http://www.edibleperspective.com/home/2011/7/19/the-burger.html

To return to our list of Healthy Recipes, click HERE.

 

    

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