Black Bean & Sweet Potato Burgers
These black bean and sweet potato burgers will restore your faith in veggie burgers! Dry, tasteless veggie burgers are a thing of the past. This recipe is delicious, nutritious and creamy, and is also super quick and easy to make. We are here to prove that healthy food can be yummy and full of nutrients!
A healthy, balanced diet must have a sufficient amount of protein, fiber and vegetables. This burger hits three birds with one stone! Sweet potatoes are full of fiber, which is great for a healthy digestive tract, and potassium, which helps maintain normal blood pressure by limiting the effect of sodium. They also contain carotenoids which are great for bone growth. Black beans are a source of iron, which is a highly essential mineral for our bodies. It transports oxygen into our bodies which regulates cell growth and maintains brain function and metabolism.
The Clean Fifteen List by EWG - Environmental Working Group - was created to guide consumers on which produce is free from pesticides and safe to buy from the grocery store without seeking out their organic counterparts. The sweet potatoes and onions in this recipe are part of the Clean Fifteen.
For serving suggestions, see the end of this post. If using burger buns or wraps, aim for using whole grain products. Other products can be mistaken as being whole grain, like those defined as multi-grain, cracked wheat or bran. Whole grains are an important part of a nutritious diet, as they are full of fibers which are good for a healthy digestive tract. Try swapping out white carbohydrates to their wholegrain counterparts in order to be as nutritious as possible! Serve with lots of greens and vegetables, whether it's as a salad or inside a bun or wrap, so you can always be eating a rainbow!
If you recreate this recipe, be sure to post it on Instagram and tag us @newyorkcitynutrition; we love to see you eating delicious, nutritious foods!
Black Bean and Sweet Potato Burgers
Preparation: 5 minutes
Cook: 20 minutes
Total: 25 minutes
Makes 4 burgers
½ medium sweet potato, raw
½ medium shallot, roughly chopped
1 tablespoon garlic, chopped
½ (15 oz.) can black beans, rinsed, drained, and divided in two
1 teaspoon freshly chopped parsley leaves
½ teaspoon red pepper flakes (optional)
Fresh ground black pepper
Himalayan pink salt
Place the sweet potato in a microwave safe dish. Pierce with a fork 5 - 6 times. Cook on high for 3 - 4 minutes. Remove from microwave, mash, and let cool.
In a food processor or blender, pulse onion and garlic until finely chopped. Add half the black beans, parsley, egg, and red pepper flakes (if using) and pulse to combine (this may have to be done in 2 - 3 stages).
Transfer mixture to a large mixing bowl, add the mashed sweet potato and the remainder of the black beans, and season with salt and pepper. Mix until well combined.
Using your hands, shape the mixture into 4 equal patties. It is recommended to let them sit in the fridge for 1 hour after formed, as the mixture is quite wet, although this is not necessary.
Heat a grill or grill pan over medium-low heat. If you don't have a grill, use a cast iron skillet and drizzle some olive oil so the burgers don't stick. Cook burgers for about 6 - 8 minutes on each side or until heated through. Serve with salad, in a burger bun or a wrap!
Tzatziki: Mix together 1/2 cup of greek yogurt, 1/2 clove of grated garlic and some grated cucumber to make a quick tzatziki that is the perfect addition to these burgers!
Side Salad: In a bowl, toss together 2 cups arugula, 2 radishes, 1 large diced tomato, 1/2 cup diced cucumbers, 1/2 sliced avocado. Add 1/2 squeezed lime and a drizzle of extra virgin olive oil.
Burger: Use whole wheat burger buns, such as Ezekiel, for a filling meal. Top burger with greens like arugula, romaine lettuce or spinach, which are a great source for potassium and vitamins.
Wrap: Cut burger patties in half and place in a whole wheat wrap, and top with greens and tomatoes. You can even make homemade whole wheat wraps; the linked recipe takes around 20 minutes to make and they are delicious!
Remember, eating healthy doesn't have to look boring!
#veggieburgers #veggieburger #healthyfood #nutritiousfood #nutritionist #blackbeanburgers #sweetpotatoburgers #healthyburgers #eatarainbow #protein #fiber #potassium #iron #newyorkcitynutrition #lorrainekearneynutrition