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Sweet Potato Black Bean Burgers

Serves 4 | Ready in 35 minutes

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    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.

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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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    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.