Best 4 Black Bean Burgers With Sweet Potato Recipes
Are you looking for a delightful and nutritious meal that combines the earthy flavors of black beans with the sweet and savory taste of sweet potatoes? Look no further than the delectable black bean burger with sweet potato. This vegetarian burger is a symphony of flavors and textures, offering a protein-packed patty nestled in a soft and fluffy bun, accompanied by a medley of fresh vegetables and tangy sauces. Whether you're a seasoned vegetarian looking for a new culinary adventure or a meat-lover seeking a healthier alternative, this recipe will tantalize your taste buds and leave you craving more.
Check out the recipes below so you can choose the best recipe for yourself!
VEGETARIAN SWEET POTATO BLACK BEAN BURGERS
Made on the stove using a combination of sweet potato, black beans and other pantry staples, these vegetarian burgers are sure to be a hit!
Provided by Cassidy Reeser, MS, RD
Categories Main Course
Time 1h10m
Number Of Ingredients 15
Steps:
- Preheat the oven to 400 degrees F. Lightly coat whole sweet potato in olive oil (optional). Poke several holes in the sweet potato using a knife. Place on a baking sheet and roast in the oven until tender, about 45 minutes to an hour depending on the size of your sweet potato.
- Remove skin from the sweet potato. Mash the inside until almost pureed. Measure out 1/2 cup of the mashed sweet potato. Before adding black beans, pat them with a paper towel to remove excess moisture. Combine the sweet potato and black beans and mash a little more. You want some whole beans to remain for texture. Set aside.
- Heat 2 teaspoons olive oil in a medium skillet over medium-high heat. Once hot, add diced onion, diced bell pepper and 1/4 teaspoon salt . Sauté until softened, about 6 minutes. Add jalapeño and garlic and sauté a minute more, until golden and aromatic.
- Stir the sautéed ingredients into the sweet potato mixture. Add the seasonings (cumin, 1/4 teaspoon salt, chipotle chili powder, parsley), whisked egg and bread crumbs. Mix until a loose ball forms.
- Form the mixture into patties. I like to make mine about the width of my palm. For best results, make sure the burger is no more than 1/2 inch thick when cooking. The thinner the patty, the firmer it will be.
- Heat a skillet over medium heat (I use the same skillet I sautéed the onions in for extra flavor). Lightly spray with non-stick cooking spray. Once hot, add patties. Cook until lightly browned, about 5 minutes. Flip and cook the other side until browned.
- Serve on burger buns with for favorite fixings, such as lettuce or kale and barbecue sauce. Enjoy!
Nutrition Facts : ServingSize 1 burger with bun, Calories 330 kcal, Carbohydrate 56 g, Protein 14 g, Fat 6 g, SaturatedFat 1 g, Cholesterol 37 mg, Sodium 631 mg, Fiber 7 g, Sugar 6 g
SWEET POTATO-BLACK BEAN BURGERS
These vegan sweet potato-black bean burgers spiced with curry powder are easy to make. Blending the mixture with your hands gives you a soft, uniform texture then the outside gets crispy by cooking in a cast-iron pan. To make this recipe gluten-free too, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun.
Provided by Robin Bashinsky
Categories Healthy Vegetarian Burger Recipes
Time 45m
Number Of Ingredients 14
Steps:
- Squeeze grated sweet potato with paper towels to remove excess moisture; place in a large bowl. Pulse oats in a food processor until finely ground; add to the bowl with the sweet potatoes. Add beans, scallions, mayonnaise, tomato paste, curry powder and salt to the bowl; mash the mixture together with your hands. Shape into four 1/2-inch-thick patties. Place the patties on a plate; refrigerate for 30 minutes.
- Stir yogurt, dill and lemon juice together in a small bowl; set aside.
- Heat oil in a large cast-iron skillet over medium-high heat. Add the patties; cook until golden brown, about 3 minutes per side.
- Divide the yogurt sauce evenly among top and bottom bun halves. Top each bottom bun half with a burger and cucumber slices; replace top bun halves.
Nutrition Facts : Calories 453.6 calories, Carbohydrate 54.2 g, Fat 22.2 g, Fiber 8.9 g, Protein 11.5 g, SaturatedFat 2.7 g, Sodium 432.4 mg, Sugar 8.8 g
SWEET POTATO BLACK BEAN BURGERS
A vegetarian friend shared this recipe with our family. A hit! Serve with the toppings of your choice, like baby spinach or romaine lettuce, ketchup, mustard, avocado, red onion, and tomato slices.
Provided by ESPANA1
Categories Main Dish Recipes Burger Recipes Veggie
Time 1h16m
Yield 6
Number Of Ingredients 10
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Poke a few holes into sweet potato with a fork; place on a greased baking sheet.
- Bake in the preheated oven until sweet potato can be easily pierced with a fork, 35 to 45 minutes. Remove from oven and cool until easily handled. Reduce heat to 350 degrees F (175 degrees C). Spray a baking sheet with cooking spray.
- Peel sweet potato and place into a large bowl. Add black beans and mash with a whisk or fork. Add oats, onions, Dijon mustard, cumin, ginger, salt, and cinnamon and mix until well combined. Shape mixture into 6 patties with wet hands and place onto prepared baking sheet.
- Bake in the preheated oven until cooked in the center and crisp on the outside, about 8 minutes on each side.
Nutrition Facts : Calories 227.1 calories, Carbohydrate 44.7 g, Fat 1 g, Fiber 13 g, Protein 10.8 g, SaturatedFat 0.2 g, Sodium 746.3 mg, Sugar 3.5 g
SWEET POTATO & BLACK BEAN BURGERS
Sometimes a good vegetarian burger can be better than any beef burger. I think this one I made is pretty flavorful, and it's also fairly healthy. The leftovers freeze OK, but the patties are best reheated in an oven instead of a microwave.
Provided by rpgaymer
Categories Yam/Sweet Potato
Time 40m
Yield 8 serving(s)
Number Of Ingredients 13
Steps:
- In a large bowl, mash beans and potato together with a potato masher.
- Stir in egg, tahini, syrup, seasonings and flour. Mix well Form mixture into eight same-sized patties. If mixture is too moist to handle, add a tad more flour.
- Coat patties in Panko. You want them to be well-coated.
- Heat sunflower oil in a skillet over medium-high heat. Add the patties in batches and cook until browned on both sides, about 10 minutes. Transfer to a plate lined with paper towels until all patties are cooked.
- Serve inside hamburger buns or pitas. Top with sliced avocados and smears of Dijon mustard, or any topping you like.
Nutrition Facts : Calories 428.8, Fat 14.5, SaturatedFat 2.5, Cholesterol 23.2, Sodium 329.8, Carbohydrate 60.8, Fiber 12.5, Sugar 4.6, Protein 15.8
Tips:
- Soak the black beans overnight. This will help them to cook more evenly and will also make them more digestible.
- Use a food processor to chop the vegetables. This will help you to get them very finely chopped, which will make for a more cohesive burger.
- Don't overmix the burger mixture. Overmixing can make the burgers tough.
- Use cooking spray or oil to grease the skillet. This will help to prevent the burgers from sticking.
- Cook the burgers over medium heat. This will help them to cook through without burning.
- Flip the burgers only once. Flipping them too often can make them dry.
- Let the burgers rest for a few minutes before serving. This will help them to stay juicy.
Conclusion:
These Black Bean Burgers with Sweet Potato Fries are a delicious and healthy alternative to traditional beef burgers. They are packed with protein, fiber, and vitamins, and they are also low in fat and calories. The sweet potato fries are a great way to add a healthy dose of vegetables to your meal. This recipe is also easy to make and can be tailored to your own dietary needs. For example, you can use gluten-free bread crumbs or wraps if you are gluten-free, or you can use a different type of vegetable, such as zucchini or carrots, for the fries.
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