Sweet Potato and Bean Burgers
Try this Sweet Potato and Bean Burgers recipe.
Try this Sweet Potato and Bean Burgers recipe.
- 1/4 tsp salt
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 3/4 tsp cumin
- 1 cup of cooked sweet potato (1-2 sweet potatoes)
- 1/2 cup of chickpeas or black beans
- 1/4 cup of pitted nicose olives (can use kalamata)
- 1/4 cup roasted red pepper diced (to make this i heat a red pepper on open flame until blacked and then place into a paper/cloth bag, close and allow to steam for 15-20 mins, peel blacked skin off and cut)
- 1/8 cup oat flour
- 3 tbsp red or regular onion
- 3/4 tbsp minced garlic
- 3 tbsp freshly chopped parsley or cilantro
- 1/8 tsp chipotle powder
- 2 medium red onions sliced thinly on mandolin
- 1/2 red wine vinegar
- 1 1/2 tbsp agave nectar
- Carbohydrate 13.7247002135966 g
- Cholesterol 0 mg
- Fat 0.453735886091796 g
- Fiber 1.95632465850598 g
- Protein 1.72010426122415 g
- Saturated Fat 0.0536235212221029 g
- Serving Size 1 1 Serving (152g)
- Sodium 100.483945627321 mg
- Sugar 11.7683755550906 g
- Trans Fat 0.180557222444877 g
- Calories 63 calories
Step-by-step
- Mix all ingredients in a non-reactive bowl (glass) and massage with your hands, tossing them in the liquid. Best made the day ahead. Can be stored for 2 weeks.
- Mash sweet potato and beans in a large bowl.
- Add remaining ingredients and mix, taste for seasoning.
- Preheat oven to 400. Place silpat mat on a cookie sheet, or if you don't have one, use parchment paper.
- Using a ⅛ or ¼ measuring cup, scoop and drop onto cookie sheet. Flatten them out a little with the back of the measuring cup. If you want to make these appetizers, use an ice cream scoop.
- Bake for 25 minutes on one side, then gently flip. Cook for another 8-10 minutes.
- These freeze perfectly once baked. Just store by layering between wax paper.
- To reheat, cook on 375 and rewarm on a cookie sheet with silpat or parchment for 15 minutes, until warmed. They can go in frozen (if doing this, add a little more time on).
- Or serve right away, topped with pickled onions, and chipotle hummus, with some sweet potato "fries" on the side.
Sweet Potato and Bean Burgers: A Busy Mom's Delight
Life as a working mom is a whirlwind. Between early morning school runs, demanding deadlines at the office, and the never-ending cycle of laundry and dinner prep, finding time for anything beyond the bare essentials feels like a luxury. That's why I've become a huge fan of recipes that are both delicious and incredibly efficient. These sweet potato and bean burgers are a perfect example – they're packed with flavor, healthy, and surprisingly simple to make.
The beauty of this recipe lies in its versatility. It’s a blank canvas for your culinary creativity. Feel free to adjust the spices to your liking; experiment with different beans or add other vegetables to boost the nutritional value and add a textural element. I personally love the addition of nicoise olives – their briny tang cuts beautifully through the sweetness of the potato. But if you don’t have them, Kalamata olives work equally well. The roasted red peppers add a smoky sweetness that perfectly balances the other ingredients. And don’t even get me started on the pickled red onions! They provide a tangy counterpoint to the earthy sweetness of the burgers, making them truly irresistible.
One of the best things about these burgers is how easily they can be made ahead. The prepping process is straightforward and can be done in the evenings, meaning that during busy weekdays you can just pop them into the oven and enjoy a delicious, healthy meal without stress. Leftovers can be frozen, making them a great option for those rushed weeknights. I often double the recipe, making a batch for dinner and freezing the rest for future quick meals.
Beyond the convenience, these burgers are incredibly nutritious. Sweet potatoes are a fantastic source of fiber and vitamin A, while beans provide a good dose of protein and iron. They’re naturally gluten-free, making them a great option for those with dietary restrictions. The combination of sweet and savory flavors makes them appealing even to picky eaters. My kids often request these burgers over traditional beef burgers.
Making the Pickled Onions: Don't skip the pickled onions! They're surprisingly easy to make and add a vibrant zing to the burgers. Simply thinly slice the red onions using a mandolin for even slices. Then combine them with red wine vinegar and agave nectar in a jar or bowl. Let them sit for at least 30 minutes, or even better, overnight, to allow the flavors to fully meld. The longer they marinate, the more flavorful they become.
Serving Suggestions: The possibilities are endless! Serve these burgers on whole-wheat buns with your favorite toppings, or enjoy them as is – they're equally delicious either way. They also pair beautifully with a side salad or some sweet potato fries. If you’re looking for a lighter meal, serve them in lettuce wraps for a low-carb option. The beauty of this recipe is its adaptability.
These sweet potato and bean burgers aren't just a quick and easy dinner solution; they're a testament to the fact that healthy eating doesn't have to be complicated or time-consuming. With a little creativity and a dash of planning, you can create a delicious and nutritious meal that even the busiest mom can enjoy.
Tips for Success:
- Don't over-mash the sweet potatoes and beans: You want some texture in your burgers.
- Taste and adjust seasonings: Everyone's palate is different, so feel free to customize the spice levels to your preference.
- Use a silpat mat or parchment paper: This prevents the burgers from sticking to the baking sheet.
- Don't overcrowd the baking sheet: Give the burgers enough space to cook evenly.
- Experiment with toppings: Get creative and try different combinations of toppings to find your favorites. Avocado, salsa, or even a dollop of Greek yogurt are all great options.
This recipe is a lifesaver for busy weeknights, offering a healthy and flavorful meal that requires minimal effort. It’s a dish I regularly make and it never fails to impress, whether it’s for a quick family dinner or a casual get-together with friends. Try it out and let me know what you think!
