Black Bean and Sweet Potato Burgers: A Delicious and Nutritious Recipe
If you’re looking for a tasty vegetarian alternative to traditional meat burgers, look no further than these scrumptious black bean and sweet potato burgers. Packed with flavour and nutrients, these burgers are a great way to introduce more plant-based meals into your diet. Plus, they’re easy to make and perfect for a quick weeknight dinner or a weekend BBQ. So, let’s dive in and learn how to make these delicious and nutritious burgers.
Ingredients:
– 1 can (400g) black beans, drained and rinsed
– 1 medium sweet potato, peeled and cubed
– 1 small red onion, finely chopped
– 2 cloves of garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 1/2 cup breadcrumbs
– 1 tablespoon olive oil
– Burger buns
– Toppings of your choice (lettuce, tomato, avocado, etc.)
Instructions:
1. Preparation of Sweet Potato:
– Preheat the oven to 200°C (400°F).
– Place the cubed sweet potato on a baking tray, drizzle with olive oil, season with salt and pepper, and roast for about 20-25 minutes or until tender. Once done, let it cool.
2. Mashing the Black Beans:
– In a large mixing bowl, add the drained and rinsed black beans. Use a fork or potato masher to lightly mash the beans, leaving some texture for the burgers.
3. Mixing Ingredients:
– To the mashed black beans, add the cooled sweet potato, chopped red onion, minced garlic, cumin, paprika, chili powder, salt, pepper, and breadcrumbs. Mix everything together until well combined.
4. Forming Burger Patties:
– Divide the mixture into equal portions and shape them into burger patties. Make sure the patties hold together well. If the mixture is too wet, add more breadcrumbs.
5. Cooking the Burgers:
– In a pan, heat the olive oil over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are golden brown and crispy.
6. Assembling the Burgers:
– Toast the burger buns lightly. Place a black bean and sweet potato patty on the bottom half of each bun. Add your favourite toppings like lettuce, tomato, avocado, or any sauces of your choice. Top with the other half of the bun.
7. Serve and Enjoy:
– Your homemade black bean and sweet potato burgers are ready to be served. Enjoy these delicious and nutritious burgers with a side of salad or sweet potato fries.
Nutritional Benefits:
Black beans are a great source of plant-based protein and fibre, while sweet potatoes are rich in vitamins and minerals like vitamin A and potassium. Combining these two ingredients creates a satisfying and wholesome meal that is not only delicious but also nourishing for your body.
Next time you’re craving a burger, give this black bean and sweet potato burger recipe a try. You won’t be disappointed by the burst of flavours and the goodness packed into each bite. These burgers are sure to become a favourite among vegetarians and meat-eaters alike. Happy cooking and bon appétit!