Sweet Potato & Black Bean Veggie Burgers
These sweet potato black bean burgers are a delicious and satisfying vegetarian option that comes together beautifully with a blend of flavorful ingredients. Roasted sweet potatoes combine with hearty black beans, quinoa, and savory spices to create a patty that is both nourishing and full of robust taste. Whether baked in the oven or pan-fried, these burgers are easy to prepare and make a fantastic addition to any meal. Feel free to customize them with your favorite toppings and serve them up on a bun or over a bed of greens for a wholesome and delightful dining experience.
— Constant Cookbook
Ingredients
- 1 1/2 pounds sweet potatoes (smaller potatoes cook faster)
- 1/3 cup millet
- 1 cup old fashioned oats (use certified gluten-free oats if you are avoiding gluten)
- 1 15 oz. can black beans, rinsed and drained
- 1/2 small red onion, diced
- 1/2 cup lightly packed fresh cilantro leaves, chopped
- 2 teaspoons cumin powder
- 1 teaspoon chili powder
- 1 teaspoon chipotle powder or smoked hot paprika
- 1/2 teaspoon cayenne powder (optional, to taste)
- 1/2 teaspoon salt
- high quality vegetable oil for cooking burgers (or coconut oil, if you don’t mind the coconut taste, olive oil may burn)
- 8 whole wheat hamburger buns (optional)
- your favorite burger fixings (avocado or guacamole, tomato or pico de gallo, lettuce, sprouts, ketchup, hot sauce, mustard, pickles, cheese)
Instructions
- Preheat the oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper for easy clean-up.
- Roast the sweet potatoes: Slice the sweet potatoes down the center lengthwise. Place the sweet potatoes, cut side down, on the prepared baking sheet. Roast until they yield to a gentle squeeze, 30 to 40 minutes or longer. Set aside for now. (If you’ll be baking the burgers, reserve the parchment-lined pan and leave the oven on.)
- Meanwhile, in a small saucepan, combine the quinoa and water. Bring the mixture to a boil over medium-high heat, then reduce the heat as necessary to maintain a gentle simmer. Simmer, uncovered, until all of the water is absorbed, 11 to 14 minutes. Remove the pan from the heat, cover, and let the quinoa steam for 10 minutes.
- Once the sweet potatoes are cool enough to handle, remove and discard the skin (it should pull off easily) and roughly chop the insides. In a large mixing bowl or the bowl of your electric mixer, combine the cooled sweet potatoes and quinoa, black beans, onion, cilantro, garlic, adobo sauce, cumin, chili powder, and salt. Use a potato masher, pastry cutter, large spoon or the paddle attachment of your mixer to mix really well. It’s ok if the black beans get smashed in the process.
- Sprinkle the oats over the mixture and mix well with a large spoon until the mixture holds together when you shape a portion into a patty. If you won’t be making the burgers immediately, cover the mixture and refrigerate for later.
- When you’re ready to cook, shape the burgers: Use a measuring cup to measure out 1/2 cup of the mixture. Gently shape it into a patty about 3 1/2 to 4 inches in diameter. Use your hands to gently flatten the burgers and smooth out any jagged edges. Repeat the process for each patty; you should end up with 8.
- If you’re baking the burgers (see recipe notes for alternate options), brush both sids of each patty generously with olive oil and place them on the lined baking sheet, leaving a few inches of space around each one. Bake at 400 degrees Fahrenheit until the patties are deeply golden on the outside, about 35 minutes, flipping halfway.
- Serve burgers as desired. Leftover burgers keep well, refrigerated, for 4 days. Or, freeze them in a freezer bag for up to 3 months (thaw in the microwave for about 1 minute or in a 400 degree oven for 12 to 15 minutes, until warmed all the way through).
Cook Time
20M
Prep Time
PT1H
Yield
8
Nutrition
- Serving Size: One burger patty
- Calories: 221 calories
- Sugar Content: 4.4 g
- Sodium Content: 418.1 mg
- Fat Content: 1.9 g
- Saturated Fat Content: 0.3 g
- Trans Fat Content: 0 g
- Carbohydrate Content: 43 g
- Fiber Content: 8.6 g
- Protein Content: 8.1 g
- Cholesterol Content: 0 mg
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