Sweet Potato and Bean Burgers With Raw Pickled Onions

I am always looking for great veggie burger recipes. This one is full of flavor and very easy to make. I batch cook them (usually tripling or quadrupling the recipe), and freeze the burgers in layers for future meals. Perfect for a fast, healthy weeknight meal. This recipe is adapted slightly from a Mediterranean Burger found on www.rouxbe.com, where I received my plant-based cooking certificate from.  Like many veggie burgers low in fat, they can fall apart if you’re not careful.  Since they are have no added fat other than that from the olives, they need to be handled carefully before turning. The trick is to not flip them before they are firm.  I cook them almost completely on one side, and then just finish the other side for about 5 minutes.

To make my own roasted red peppers, I heat a red pepper on open flame until blacked all around, and then place into a paper/cloth bag. Seal the bag and allow to steam for 15-20 mins, peel blacked skin off and cut. This allows you to have roasted red peppers that aren’t packed in oil, and you can purchase/grow them organically. If you want to kick up this meal, make the raw pickled onions (recipe below). They add an awesome tang, and last for weeks in the fridge, making them perfect to toss on salads, in tacos, or wraps for something special.

My kids love these, and request my sweet potato fries to go with. To make sweet potato fries, slice thinly (mandolins make this so much easier), toss in a little orange juice to wet slightly (instead of oil), sprinkle with a little dried thyme, salt, pepper, and roast in oven along with the veggie burgers.

As an alternative to a main meal, I have made these for an appetizer party as well. To make the smaller burgers, I used an ice cream scoop. The smaller burgers also cook more quickly and are much easier to flip, so watch your timing. Perfect for a gathering of friends-just pop in the oven for about 10 minutes to rewarm and you become Super Entertainer! Top with my chipotle hummus-and you’re ready to go!

Makes about 5 large burgers, definitely double to have for extra nights-as these freeze well (can even triple).

Ingredients:

• 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 (make by grinding oats in a blender)
• 3 tbsp red or regular onion
• 3/4 tbsp minced garlic
• 3 tbsp freshly chopped parsley or cilantro
• 3/4 tsp cumin
• 1/4 tsp black pepper
• 1/8 tsp chipotle powder
• 1/4 tsp salt

Raw Pickled Onions (adapted from www.rouxbe.com):

• 2 medium red onions, sliced thinly on mandolin
• 1/2 red wine vinegar
• 1 1/2 tbsp agave nectar
• 1/4 tsp sea salt

Instructions:

1. Mash sweet potato and beans in a large bowl.
2. Add remaining ingredients and mix, taste for seasoning (you CAN eat this, unlike a traditional burger-it’s all good-no salmonella or E.Coli)!
3. Preheat oven to 400. Place silpat mat on a cookie sheet, or if you don’t have one, use parchment paper. Using a 1/4 or 1/3 measuring cup, scoop and drop onto cookie sheet. I flatten ours out a little with the back of the measuring cup. If you want to make these appetizers, use an ice cream scoop.
4. Bake for 25 minutes on one side (you want them to set) and then gently flip. Cook for another 8-10 minutes.
5. 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 my chipotle hummus, with some sweet potato “fries” on the side.
   

   Open Faced Sweet Potato Burger Served With Chipotle Hummus, Pickled Onions, Sweet Potato “Fries” and Cabbage Soup

   

   Or Make It A Full Sandwich With Spinach

Nutritional Benefits:

• Plant-based protein; great for healing and repairing damaged tissues
• Fiber; great for improving digestive health, lowering blood pressure, regulating blood sugar, increasing satiety
• High in Vitamin A, 168%; antioxidant responsible for bone, eye, skin, and dental health, as well as regulating blood pressure and decreasing inflammation in the body
• High in Vitamin C, 60%, antioxidant great for boosting immunity and fighting inflammation
• Gluten Free and Plant-based: reduces inflammation in body
• Oil free and low in fat: heart healthy
• Low in calories; 100/serving

5.0 from 1 reviews

Sweet Potato and Bean Burgers

 

Print

Prep time

15 mins

Cook time

35 mins

Total time

50 mins

 

Sweet Potato and Bean Veggie Burgers: made with sweet potatoes, beans, olives, roasted red peppers-these gluten and oil free veggie burgers are full of flavor.

Author: www.gardenfreshfoodie.com and www.rouxbe.com

Recipe type: Main

Cuisine: Vegan

Serves: 5

Ingredients

• 1 cup of cooked sweet potato (1-2 sweet potatoes)
• ½ cup of chickpeas or black beans
• ¼ cup of pitted nicose olives (can use kalamata)
• ¼ 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)
• ⅛ cup oat flour
• 3 tbsp red or regular onion
• ¾ tbsp minced garlic
• 3 tbsp freshly chopped parsley or cilantro
• ¾ tsp cumin
• ¼ tsp black pepper
• ⅛ tsp chipotle powder
• ¼ tsp salt

Raw Pickled Onions (adapted from www.rouxbe.com):

• 2 medium red onions, sliced thinly on mandolin
• ½ red wine vinegar
• 1½ tbsp agave nectar
• ¼ tsp sea salt

Instructions

Pickled Onions:

1. 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.

Veggie Burgers:

1. Mash sweet potato and beans in a large bowl.
2. Add remaining ingredients and mix, taste for seasoning (you CAN eat this, unlike a traditional burger-it's all good-no salmonella or E.Coli!
3. Preheat oven to 400. Place silpat mat on a cookie sheet, or if you don't have one, use parchment paper. Using a ¼ or ⅓ measuring cup, scoop and drop onto cookie sheet. I flatten ours out a little with the back of the measuring cup. If you want to make these appetizers, use an ice cream scoop.
4. Bake for 25 minutes on one side (you want them to set) and then gently flip. Cook for another 8-10 minutes.
5. 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 my chipotle hummus, with some sweet potato "fries" on the side.

Notes

168% Vitamin A, 60% Vitamin C, 4% iron, 2% calcium-calculated based on 5 burgers, without hummus, or onions

Nutrition Information

Serving size: 1 burger Calories: 100 Fat: 3 g Saturated fat: 0 g Carbohydrates: 16 g Sugar: 3.6 g Fiber: 2.8 g Protein: 1.6 g Cholesterol: 0 mg

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