Sweet Potato Black Bean Burger
In efforts to make my meal preps more diverse, I often play around with vegetarian meals and proteins. I am not a vegetarian, but I love vegetarian food. I don’t eat a lot of meat mostly due to cost and sustainability reasons, so finding vegetarian variety is always good!
I’ve played around with veggie burgers a few times with some success and some failure. It’s a great summer lunch option and luckily this week’s experiment turned out delicious!
Begin by cooking the sweet potatoes. I used two medium/large sweet potatoes. You can cook them in the oven, but I am a little lazy, and usually use the microwave. To cook in the microwave, poke holes in each sweet potato with a fork (about 10 times) so the steam can escape. Place on a place and microwave for five minutes, flip and microwave five more minutes. A fork should be able to pierce through the sweet potato easily once it is done. Cut in half and let cool for ten minutes. Scoop out sweet potato from skin into your food processor (could also use a blender).
Add roughly two tablespoons of parsley, two peeled cloves of garlic, two tablespoons of nutritional yeast, a teaspoon of salt, and a half teaspoon pepper. Blend until smooth.
Dice a half a medium yellow onion and sauté over medium heat in a tablespoon of olive oil until nicely browned. Add onion to sweet potato mixture. Drain and rinse a can of black beans and roughly dry with a paper towel, add to food processor. Pulse food processor. You don’t want to completely pulverize the onion and black beans, just enough that they are incorporated. Scoop out sweet potato mixture from processor and put in a large bowl. Add three quarters of a cup of gluten free bread crumbs (I usually use ground up corn chip crumbs), a quarter cup of gluten free all purpose flour, and an egg. Mix everything together until fully combined.
Veggie Waffle Burgers - Great for meal prepping!
Options for cooking:*
On the Stove: In a large non stick pan, heat 2 tablespoons olive or avocado oil over medium heat. Using an ice cream scoop, scoop burger mixture into pan and flatten. Flip once bottom is browned—roughly 3-4 minutes per side.
In the Waffle Maker: Heat waffle maker. Once ready, use cooking spray to spray middle of waffle iron. Scoop an ice cream scoop worth of burger mixture into middle of waffle iron, close and cook.
*The waffle maker option seemed to help the burgers hold together a little bit better. But the do hold together decently well if cooked on in pan on stove.
Top with whatever burger toppings you enjoy!
Makes roughly 10-12 burgers. Store leftover burgers in fridge or freezer once cooked. Or store burger mixture in fridge and cook as needed.
Sweet Potato Black Bean Burger
Vegetarian/Gluten Free/Dairy Free
Makes approximately 10-12 burgers
Ingredients:
2 Medium/Large Sweet Potatoes (roughly 2.5 cups cooked sweet potato)
2 tbsp Parsley
2 tbsp Nutritional Yeast
1 tsp Salt
1/2 tsp Pepper
2 cloves Garlic, peeled
1/2 medium yellow onion
3/4 cup Gluten Free Bread Crumbs
1 16 oz. can Black Beans, drained and rinsed
1/4 cup Gluten Free All Purpose Flour
1 egg
2-3 tbsp Olive or Avocado Oil
Directions:
Begin by cooking the sweet potatoes. To cook in the microwave, poke holes in each sweet potato with a fork (about 10 times) so the steam can escape. Place on a place and microwave for five minutes, flip and microwave five more minutes. A fork should be able to pierce through the sweet potato easily once it is done.
Cut in half and let cool for ten minutes. Scoop out sweet potato from skin into your food processor (could also use a blender).
Add parsley, garlic, nutritional yeast, salt, and pepper to food processor with sweet potato. Blend until smooth.
Dice a half a medium yellow onion and sauté over medium heat in a tablespoon of olive oil until nicely browned.
Add onion to sweet potato mixture.
Drain and rinse black beans and roughly dry with a paper towel, add to food processor.
Pulse food processor. You don’t want to completely pulverize the onion and black beans, just enough that they are incorporated.
Scoop out sweet potato mixture from processor and put in a large bowl. Add gluten free bread crumbs, gluten free all purpose flour, and egg. Mix everything together until fully combined.
Options for Cooking:
On the Stove: In a large non stick pan, heat 2 tablespoons olive or avocado oil over medium heat. Using an ice cream scoop, scoop burger mixture into pan and flatten. Flip once bottom is browned—roughly 3-4 minutes per side.
In the Waffle Maker: Heat waffle maker. Once ready, use cooking spray to spray middle of waffle iron. Scoop an ice cream scoop worth of burger mixture into middle of waffle iron, close and cook.
Remove from heat and let cool or eat while hot. Top with whatever toppings you enjoy on a burger!