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Gluten-Free Panko-Crusted Black Bean and Sweet Potato Burgers  

Serves 8

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    Gluten-Free Panko-Crusted Black Bean and Sweet Potato Burgers  

    These burgers have an addictively crispy outside and are soft and chewy inside, with plenty of protein from cooked black beans. You can use commercial gluten-free panko or bread crumbs or make your own by grinding a few pieces of bread in a food processor. You can also replace panko with bought or homemade almond meal. To make it yourself, simply grind whole peeled almonds or almond slivers to a coarse powder.

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    This makes a big batch of burgers, so freeze any ungrilled patties on plates or baking sheets so they don’t stick together and then transfer them to freezer-safe containers. To cook from frozen,  bake for 30 minutes at 375 F (190 C) then broil for a few minutes on each side to crisp exterior.

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    Gluten-Free Panko-Crusted Black Bean and Sweet Potato Burgers  

    Ingredients

    • 2  sweet potatoes (to make 2 cups/500 mL mashed potatoes)
    • 3 cups (750 mL) cooked black beans, or 2 - 14 oz (398 mL) cans, drained and rinsed
    • 1/2 cup (125 mL) finely diced green onions
    • 3 Tbsp (45 mL) gluten-free panko, divided
    • 1 tsp (5 mL) grated lime or lemon zest
    • 1 Tbsp (15 mL) ground cumin
    • 1 Tbsp (15 mL) smoked paprika
    • 3/4 tsp (4 mL) salt, divided
    • 1/2 tsp (2 mL) black pepper, divided
    • 8 whole grain or gluten-free buns (optional)

    Nutrition

    Per serving:

    • calories128
    • protein7g
    • fat1g
      • saturated fat0g
      • trans fat0g
    • carbohydrates28g
      • sugars2g
      • fibre5g
    • sodium246mg

    Directions

    01

    Place whole, unpeeled sweet potatoes on baking sheet and roast in 415 F (210 C) oven for 30 minutes, or until soft, slightly deflated, and oozing caramelized sugars.

    02

    Cut sweet potatoes open in several places to help them cool, then peel and place in large bowl with beans, green onion, 1 Tbsp (15 mL) panko, lime zest, cumin, smoked paprika, 1/4 tsp (1 mL) salt, and 1/4 tsp (1 mL) black pepper. Mash to combine. Sweet potatoes should be fairly smooth with some of the beans remaining whole to create a chewy texture. Use food processor if you prefer a smoother texture.

    03

    On small plate or in shallow bowl, combine remaining 2 Tbsp (30 mL) panko with remaining 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper.

    04

    Shape batter into 8 patties and coat in panko mixture. Add a little more panko crumbs if necessary. Preheat broiler and lightly grease baking sheet. Place rack in centre of oven. Place patties on prepared baking sheet and broil in centre of oven for about 8 minutes, then flip and broil for 5 minutes more, or until toasted and crispy.

    05

    Serve on buns, if using, with your choice of toppings such as lettuce, onion, ketchup, mustard, or salsa.

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    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.