Sweet Potato Black Bean Burgers
These meatless burgers are packed with beans, sweet potatoes, rice and just the right blend of spices to make your mouth water! I’m not gonna lie…I’ve made so many variations of vegan veggie burgers that I’ve lost count. Why you ask? Well let’s just say that ever since I discovered them, I’ve been a little obsessed.
I first tried the smashed beet veggie burger from Cafe Hollander ( a local restaurant chain) and thought, “Wow, this is actually delicious.” It tasted nothing like a typical beef hamburger and I didn’t expect it to, hence, the veggie burger. But the fact that someone made vegetables formed into a hot patty, taste filling and delicious really intrigued me. “I would eat that again!” I thought. And why not? Typically speaking, homemade veggie burger recipes are made out of beans, vegetables, grains, and spices. Nourishing, satisfying, HEALTHY!
My quest was on to make my own perfectly seasoned and tastefully textured delicious burger. I tried this recipe and that. White beans, black beans, rice, quinoa, beets, sweet potatoes, spicy, not spicy and finally settled on this version to be the mainstay. I have a feeling that I will be making many more veggie burger variations on my blog site, ( I love them!) but I thought I would introduce you to this one first. I hope you make them and say, “I’d eat that again!”
Feel Great About Eating These!
With low saturated fat and cholesterol and a high amount of fiber per serving these are a great dinner option! In addition to having tons of protecting antioxidants to zap the free radicals floating around in your body, sweet potatoes, are rich in beta carotene and support a healthy immune system and promote healthful gut bacteria.
Black beans are high in fiber and protein and are among the best foods to reduce your risk of several serious medical conditions. They improve blood sugar regulation, calorie processing, and aid in heart health and weight management. Truly the miracle fruit!
Tips and Tricks
You can customize these burgers easily by swapping like ingredients. For example, try quinoa instead of rice, or chickpeas instead of black beans. Just be sure that you have the right consistency of mixture in the end when you go to form your patties. The mixture should hold together nicely and shape easily. These burgers have a firm outside with a softer inside. If you would like to crisp up the outside a bit, add a light spritz of oil to each side before popping them in the oven. Or, feel free to pan fry them for 4-5 minutes per side.
Don’t be shy about sauces and toppings! Try them with my vegan chipotle mayo, some crisp red onion, and some creamy avocado to cool everything down. They are also delicious in a more traditional style using ketchup, mustard, lettuce and pickles. One of my favorite ways to eat them is between two crisp leaves of iceberg lettuce. Let me know how you like yours!
Sweet Potato Black Bean Burgers
Ingredients
- 2 cups mashed sweet potatoes
- 1½ cups cooked brown rice
- 1 cup cooked black beans
- ½ cup finely diced green onions
- ¾ cup seasoned bread crumbs
- 1 tsp ground cumin
- 1 tsp paprika
- 1 tsp steak seasoning
- ¼ tsp salt
- ¼ tsp pepper
Instructions
- Preheat oven to 400°F and cut about 2-3 sweet potatoes in half. Place them face down on a baking sheet lined with foil and bake until soft- about 30 minutes. Remove from oven and allow to cool before removing skin.
- While the potatoes are baking, cook rice.
- Place black beans into a bowl and partially mash, leaving some not mashed for texture. Add sweet potatoes and lightly mash.
- Add the rice and remaining ingredients and spices. Mix to combine. The mixture should be thick and able to keep it's form. If it is too wet, add more breadcrumbs until a moldable consistency is formed.
- Shape mixture into evenly sized patties and place on a parchment or foil lined baking sheet. If desired, lightly spray each side of the patties with olive oil before baking.
- Bake at 400° F for about 45 minutes.* Serve over a crunchy lettuce leaf or a toasted bun topped with your favorite toppings. Enjoy!
Notes
- You may also fry these in a nonstick pan for about 4-5 min per side. They will have a crispier outside if you use a bit of oil.