Spicy Sweet Potato black bean and quinoa burgers
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
2 med sweet potatos 1/3 cup red onion1/3 cup corn (frozen or canned no salt added)1 cup black beans (no salt, or cooked from dried)1/2 cup dry quinoa (preparred separately)1/2 -1 tsp Cumin Powder1/2-1 tsp Red Chili Flakes or to taste1/2 tsp Black Pepper.5 tbsp Dried Cilantro1 tbps Extra Virgin Olive OilOptional tangy Greek Dressing topping (not included in nutritional values):Greek yogurt mixed with dried dill, lemon juice, and honey
I use this recipe for batch cooking so I made the black beans ahead of time in the crock pot. I keep them on hand in the fridge or freezer so it cuts down on overall meal prep time... I like the crock pot option of cooking beans over canned for nutritional reasons, but canned works too (note: using canned will change the nutritional values)
Step 1:
Bake 2 medium sweet potatos in microwave until soft and mashable. Let cool and remove the flesh, discard the skin. Put the flesh in a medium sized mixing bowl.
Cook 1/2 cup of dry quinoa according to directions. Let cool when done.
Step 2:
Take 1 cup of black beans & mash (premade or canned) and mash with fork or masher in a bowl.
Step 3:
Combine sweet potato mash, black bean mash, corn, quinoa, onions, and seasonings, and oil in mixing bowl. Uf you like spicy feel freee to add any more spices or seasonings you like. These were pretty mild.
Incorporate mixture well until it is nice and even. Roll mixture into balls and make burger patties to your desireable size. I made 5 good sized burgers, but could have easily made 7 or so mid-smaller ones.
Step 4:
Using a greased hot skillet brown the burgers on each side, warming through out.
Step 5: Serve and enjoy, or freeze in separate freezer bags for use when ready. These will keep in the fridge for a few days.
Serving Size: makes 4-5 healthy sized burgers
Step 1:
Bake 2 medium sweet potatos in microwave until soft and mashable. Let cool and remove the flesh, discard the skin. Put the flesh in a medium sized mixing bowl.
Cook 1/2 cup of dry quinoa according to directions. Let cool when done.
Step 2:
Take 1 cup of black beans & mash (premade or canned) and mash with fork or masher in a bowl.
Step 3:
Combine sweet potato mash, black bean mash, corn, quinoa, onions, and seasonings, and oil in mixing bowl. Uf you like spicy feel freee to add any more spices or seasonings you like. These were pretty mild.
Incorporate mixture well until it is nice and even. Roll mixture into balls and make burger patties to your desireable size. I made 5 good sized burgers, but could have easily made 7 or so mid-smaller ones.
Step 4:
Using a greased hot skillet brown the burgers on each side, warming through out.
Step 5: Serve and enjoy, or freeze in separate freezer bags for use when ready. These will keep in the fridge for a few days.
Serving Size: makes 4-5 healthy sized burgers
Nutritional Info Amount Per Serving
- Calories: 183.8
- Total Fat: 3.8 g
- Cholesterol: 0.0 mg
- Sodium: 24.6 mg
- Total Carbs: 32.7 g
- Dietary Fiber: 6.0 g
- Protein: 6.1 g
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