Sweet Potato-Black Bean Burgers
Nutritional Info
- Servings Per Recipe: 15
- Amount Per Serving
- Calories: 167.6
- Total Fat: 3.4 g
- Cholesterol: 0.0 mg
- Sodium: 193.6 mg
- Total Carbs: 29.4 g
- Dietary Fiber: 5.0 g
- Protein: 20.6 g
View full nutritional breakdown of Sweet Potato-Black Bean Burgers calories by ingredient
Introduction
So delicious! So nutritious! And pretty, too! A friend gave me a photocopy of this recipe in 1998 and it remains a family favorite. Be sure to read the whole recipe through first! So delicious! So nutritious! And pretty, too! A friend gave me a photocopy of this recipe in 1998 and it remains a family favorite. Be sure to read the whole recipe through first!Number of Servings: 15
Ingredients
-
• 1 oz dried shiitake mushrooms
• 1 large onion, chopped
• 2 tablespoons olive oil
• 6 to 8 garlic cloves, minced or pressed
• 2 carrots, grated
• 1 x 15 oz can black beans, drained, rinsed, and roughly half mashed with a fork or potato masher
• 1 x 6 oz can tomato paste
• 2 large sweet potatoes, baked and mashed
• 3 cups cooked quinoa (about 1 cup dry)
• 2 tablespoons caraway seeds
• 1/3 cup chopped fresh cilantro
• Hot sauce or cayenne pepper to taste
• 2 tablespoons balsamic vinegar
• Salt and pepper to taste
• 1 cup bread crumbs
• ¼ cornmeal to coat (optional)
• Cooking spray or oil
Directions
1. Soak mushrooms in warm water until softened. Drain and chop coarsely.
2. In a large skillet over low heat, sauté onion in olive oil until nicely browned, about 10 – 12 minutes. Stir in garlic, carrots, beans, and mushrooms and sauté another few minutes.
3. Turn off the heat and mash mixture a little more if you wish. Transfer everything to a huge mixing bowl and stir in tomato paste, sweet potato, quinoa, caraway seeds, cilantro, hot sauce, vinegar, salt and pepper. Gradually stir in bread crumbs, mixing until firm enough to form patties.
4. Form mixture into patties. Coat both sides lightly with cornmeal, if using. Lightly spray or oil a skillet and cook patties over medium heat until crispy and browned, 4 – 5 minutes per side. Try not to disturb them too much while cooking as they can be crumbly.
5. Serve with burger fixins and enjoy!
NOTES:
1. DO SOME PREP WORK A DAY OR TWO IN ADVANCE! I cannot stress this enough. Otherwise, you will be doing this for hours and curse the day you saw this recipe. A day or two in advance, I will cook the quinoa and bake the sweet potatoes, at a minimum and just save in fridge. Even better if you also grate the carrots and prep the onion, garlic, and cilantro. The main work is in the prepping, it is easy after that.
2. Don’t stress if you can’t find the mushrooms. They give a great flavor, but if I can’t find them, I’ll use another dried version or just a handful of fresh mushrooms.
3. You could also substitute fennel or cumin seeds for the caraway.
4. You could easily skip the bread crumbs to make it gluten free.
5. I form all of the patties after I’ve made the mixture, layering with wax paper and putting most of them in storage containers or freezer bags so we can enjoy homemade frozen veggie burgers for a while.
6. The original recipe also says you can make a loaf, bake 40 minutes at 350F in a loaf pan, cool for an hour before slicing. I have not tried this but I imagine you could get two loaves.
Number of Servings: 15
Recipe submitted by SparkPeople user CORNPICKER73.
2. In a large skillet over low heat, sauté onion in olive oil until nicely browned, about 10 – 12 minutes. Stir in garlic, carrots, beans, and mushrooms and sauté another few minutes.
3. Turn off the heat and mash mixture a little more if you wish. Transfer everything to a huge mixing bowl and stir in tomato paste, sweet potato, quinoa, caraway seeds, cilantro, hot sauce, vinegar, salt and pepper. Gradually stir in bread crumbs, mixing until firm enough to form patties.
4. Form mixture into patties. Coat both sides lightly with cornmeal, if using. Lightly spray or oil a skillet and cook patties over medium heat until crispy and browned, 4 – 5 minutes per side. Try not to disturb them too much while cooking as they can be crumbly.
5. Serve with burger fixins and enjoy!
NOTES:
1. DO SOME PREP WORK A DAY OR TWO IN ADVANCE! I cannot stress this enough. Otherwise, you will be doing this for hours and curse the day you saw this recipe. A day or two in advance, I will cook the quinoa and bake the sweet potatoes, at a minimum and just save in fridge. Even better if you also grate the carrots and prep the onion, garlic, and cilantro. The main work is in the prepping, it is easy after that.
2. Don’t stress if you can’t find the mushrooms. They give a great flavor, but if I can’t find them, I’ll use another dried version or just a handful of fresh mushrooms.
3. You could also substitute fennel or cumin seeds for the caraway.
4. You could easily skip the bread crumbs to make it gluten free.
5. I form all of the patties after I’ve made the mixture, layering with wax paper and putting most of them in storage containers or freezer bags so we can enjoy homemade frozen veggie burgers for a while.
6. The original recipe also says you can make a loaf, bake 40 minutes at 350F in a loaf pan, cool for an hour before slicing. I have not tried this but I imagine you could get two loaves.
Number of Servings: 15
Recipe submitted by SparkPeople user CORNPICKER73.