December 16, 2014
Sweet Potato Black Bean Burgers
Serves 4 with leftovers
2 cups (450g) coarsely mashed sweet potatoes (about 2 large sweet potatoes)
1 tablespoon flax meal or ground chia seeds or Ener-G egg replacer
2 tablespoons warm water
1 cup (225g) organic refried black beans
2 garlic cloves, minced
⅓ (75g) cup panko or gluten-free bread crumbs
⅓ cup (75g) flour (or all-purpose gluten-free flour)
1½ teaspoons smoked paprika
1 teaspoon onion powder
1 teaspoon salt
½ teaspoon pepper
⅛ teaspoon cumin
2-3 tablespoons coconut or grapeseed oil, for cooking
Garlic mayo (aioli)
3 bulbs of roasted garlic*
¾ cup (170g) plant-based mayonnaise
2½ tablespoons lemon juice
Salt and pepper, to taste
2 avocados, sliced
8-10 burger buns
Pierce the potatoes all over with a fork and place on a paper towel in the microwave. Microwave for 5 minutes, then flip and cook for 5 minutes more, or until soft. Remove, slice in half and let cool until you can scoop out the flesh.
In a small bowl, mix the flax meal (or ground chia seeds or Ener-G egg replacer) with the warm water. Let the mixture sit for 10-15 minutes.
In a large bowl, coarsely mash the beans with a fork. Add the sweet potato and mash together, then add spices, salt and pepper, minced garlic, the flax meal mixture, bread crumbs and flour. Mix together until combined, then place the bowl in the fridge for 20-30 minutes.
While the burger mixture is chilling, combine the aioli ingredients in a bowl until smooth, then cover and refrigerate until ready to use.
Heat a large skillet over medium heat and add 2 tablespoons olive oil.
Remove the mixture from the fridge and form it into 8-10 patties, then place the patties in the hot skillet. Since the mixture can be wet and messy, do not move the patties until they are fully cooked and golden on one side. This takes about 3-5 minutes on each side. Then, add more oil if needed and flip the burgers very gently. Cook for another 3-5 minutes.
Toast the buns if desired.
Assemble by putting the patties on the buns and topping the burgers with roasted garlic aioli and the desired toppings.
(Recipe adapted from Carolyn Scott-Hamilton of HealthyVoyager.com.)
All figures are per 2-patty serving with 1 tablespoon aioli each and no toppings.
Fat: 35 g
Carbs: 21 g
Fiber: 3 g
Protein: 2 g
Sodium: 272 mg