So, you may have noticed I've posted these before. Yes, I have. But I've been working on this recipe to 'perfect' it a little. I'm entitled! I think you will find these so very enjoyable too!
Sweet Potato & Black Bean Veggie
Burgers (V.2)
Ingredients
This recipe is going to make a bunch of
burgers! They freeze very well, wrapped with waxed paper and packaged in groups
in zip lock bags. We do sliders as a way of encouraging portion control!
- 3 pounds sweet potatoes (I used 6 medium sweet potatoes)
- 3/4 cup cooked quinoa
- 3 cup old fashioned oats (I used organic from Trader Joe’s) slightly ground (food processor)
- 2 can (15 ounces) black beans, (Trader Joe’s organic) cooked and drained (also pulsed this in the food processor to further break them down)
- ½ sweet onion, minced (food processor)
- 1 ½ tbsp. Sriracha sauce
- 2 tsp. dried cilantro
- 4 tsp. cumin powder
- 2 t tsp. chili powder
- 2 teaspoon smoked hot paprika
- 1 teaspoon cayenne powder (optional, to taste)
- 1 teaspoon salt
- High quality vegetable oil for cooking burgers (or coconut oil, if you don't mind the coconut taste, olive oil may burn)
- your favorite burger fixings (avocado or guacamole, tomato or pico de gallo, lettuce, sprouts, ketchup, hot sauce, mustard, pickles, cheese)
Instructions
1.
Roast the sweet
potatoes: Preheat the oven to 400 degrees Fahrenheit. Cut the sweet potatoes
into appr. 1 inch chunks, and place on a rimmed baking sheet. Roast until they
yield to a gentle squeeze, 40-50 minutes or longer. Once the sweet potatoes are
cool enough to handle, put into a large bowl. Set aside to cool completely.
2.
Cook a full cup of quinoa:
Rinse the quinoa in a fine mesh colander, then combine with 2 cup water in a small saucepan. Bring the mixture to boil,
then cover and reduce heat to maintain a gentle simmer. Simmer for 15 minutes,
then remove from heat and let the quinoa steam with the lid on for 5 minutes. (Be
careful…this sticks very easily) Then drain off any excess water and set aside
to cool. You will use only ¾ cup of the COOKED quinoa, but you can use what’s
left for dinner!
3.
Grind the oats: Use a
food processor or blender to grind the oats until the flakes are broken up, but
not as fine as flour.
4.
Mix the burgers: In a
large mixing bowl or the bowl of your electric mixer, combine the cooled sweet
potatoes and quinoa, black beans, onion, cilantro, cumin, chili powder,
paprika, cayenne (optional, add to taste for spicier burgers) and salt. Use the
paddle attachment of your mixer to mix really well.
5.
Mix in the oats: Add
the ground oats over the mixture as you continue to mix. The mixture should hold
together when you shape a portion into a patty.
6.
Shape the burgers:
Use a measuring cup or cookie dough baller (for sliders) to measure out the
mixture and pat into burgers. Repeat the process for each patty.
7.
Pan fry the burgers:
Heat 1 tablespoon oil in a large cast iron or non-stick skillet over medium
heat. When it's hot, place several burgers in the pan, leaving enough room to
flip them. Cook each patty until browned and heated through, about 3 to 4
minutes per side. Add 1 tablespoon oil to the skillet for each pan of burgers
you fry. You can also bake them on a cookie sheet or stoneware sheet at about
375 degrees, 12-15 minutes on the first side, turn, and about 10 or so minutes
on the other side.
This
recipe makes a LOT of sliders, so either halve the recipe, or be
prepared to freeze a lot of
burgers! They freeze very well, so if you
like to have something on hand for a quick dinner...this is
a great
opportunity! They also go well with King's Hawaiian Rolls!!
NOTE: This is an inexact science…meaning, in my opinion,
that you may want to alter several ingredients, based on texture. I have found
that if the sweet potatoes are particularly large, or even more moist, you may
have to add more oats, for instance, to ‘dry’ the mixture a little, making it
easier to handle and make into burgers. I like it less sticky. Also, remember,
these burgers have no fats or animal products, so they will not shrink when you
cook them.
