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Sweet Potato Black Bean Burgers

Serves 4 | Ready in 35 minutes

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    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.

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    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.

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    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.