banner
alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Sweet Potato Black Bean Burgers

Serves 4 | Ready in 35 minutes

    Share

    Sweet Potato Black Bean Burgers

    This burger is a longevity powerhouse. Loaded with beans, greens, sweet potatoes, and pepitas, it’s the perfect example of a blue zones-inspired twist on a classic American comfort food.

    Advertisement

    Sweet Potato Black Bean Burgers

    Ingredients

    Patties and buns
    • 1 1/2 cups rolled oats
    • 1 cup cooked, peeled, and mashed sweet potato
    • 1 cup mashed black beans
    • 1/2 tsp salt
    • 2 tsp onion powder
    • 1 tsp ground cumin
    • 1 tsp smoked paprika
    • 1/2 tsp black pepper
    • 1/2 tsp chipotle powder (optional)
    • Oil for cooking
    • 4 whole-wheat burger buns
    Sauce
    • 1/4 cup toasted pepitas
    • 1/4 cup good-quality salsa verde
    Toppings
    • 1 avocado, peeled, pitted, and sliced
    • 1/2 cup loosely packed sliced kale
    • Pickled or thinly sliced raw red onion*
    • *to pickle red onions, submerge them in what vinegar with a generous pinch of salt for at least 6 hours.

    Nutrition

    Per serving:

    • calories389
    • protein13g
    • fat16g
    • carbs52g
      • sugar5g
      • fiber13g
    • sodium408mg

    Directions

    01

    Make the patties: In food processor, pulse rolled oats until coarsely ground. Set aside.

    In large bowl, combine sweet potato, black beans, salt, and spices. Incorporate ground oats into mixture.

    Let mixture sit for about 5 minutes so flavors can marry.

    Form mixture into 4 patties.

    In skillet, heat thin layer of oil over medium heat.

    Add patties and fry on both sides until crisped, about 4 minutes per side.

    Make the sauce: In food processor or blender, puree pepitas and salsa verde. Set aside.

    Build your burger: Mash avocado and spread on bottom half of each bun. Add patty and top with pepita sauce. Finish off each burger with kale and red onion, then top half of bun.

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Salmon Tacos with Red Cabbage and Orange Slaw with Lime Yogurt
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.