Veggie Burgers with Sweet Potato, Black Beans & Quinoa
There’s no contest between homemade veggie burgers and freezer-burned hockey pucks. This superfood rendition is a delectable mix of sweet potato, black beans, and quinoa, packing plenty of protein, with just the right amount of spice. Cook these tender patties in a pan, and turn them gently, to help them hold together. Serve them in lettuce wraps, if you like, and don’t hesitate to mash up that avocado, if you live for guacamole.
1 sweet potato
1 cup (7 oz/220 g) canned black beans, no salt added, rinsed and drained
1 large egg
1 green onion, white and pale green parts only, finely chopped
1 garlic clove, mashed to a paste
1 teaspoon ground cumin
½ teaspoon chile powder
Salt and freshly ground pepper
1 cup (6 oz/185 g) cooked quinoa
Olive oil for the pan
4 whole-wheat burger buns or 8 small lettuce leaves, such as little gems
Sour cream for drizzling
Preheat an oven to 450°F (230°C). Line a baking sheet with parchment or foil. Poke the sweet potato in a few places with a fork or the tip of a paring knife, and place on the prepared sheet. Roast until tender when pierced with a fork, about 45 minutes. Let rest until cool enough to handle, then peel.
In a bowl, mash the sweet potato. Add the black beans and continue mashing to make a rough mixture, until the sweet potato is broken down, and some of the beans are coming apart. Whisk the egg with a fork, and then stir it in. Add the green onion, garlic, cumin, chile, ½ teaspoon salt, and several grinds of pepper and stir to combine. Fold in the quinoa last. Shape the mixture into four patties and place on a plate.
In a frying pan over medium heat, warm 1 tablespoon of olive oil. Add the patties and cook, turning once, until golden brown, about 5 minutes per side. Add more oil to the pan as necessary, a drizzle at a time.
Place the buns or lettuce leaves on plates and stack them with the sweet potato burgers. Spread or drizzle with sour cream and arrange the avocado and sprouts on top. Serve warm.
Makes 4 servings
Nutrition Facts (per serving)
Protein 11 g
Total fat 15 g
Saturated fat 4 g
Carbs 46 g
Fiber 10 g
Sugar 6 g
Sodium 542 mg
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.