Healthy Black Bean Sweet Potato Burgers
Prep time
30 mins
Cook time
10 mins
Total time
40 mins
Healthy Black Bean Sweet Potato Burgers WITH a FREEZER option
Author: TwoRaspberries
Recipe type: burger/lunch/dinner
Serves: 8-10
Ingredients
-10 oz. of sweet potatoes (1⅓ cups smashed after steaming, or approx. 2 smaller sweet potatoes peeled and chopped) *see notes**
-2 cups cooked rice (I used basmati) about ¾ cups dry maybe a little more read package instructions.
-3/4 cup black beans, no salt added, drained and rinsed
-1/2 cup plain corn (I used frozen, cooked and drained!)
-1/4 a red onion chopped finely
- ½ tbsp olive oil optional see notes*
-2-3 tsp chili powder (I used 2½)
-Salt/pepper to taste
Optional: jalapeño or bell peppers chopped finely about ⅓ cup
FLAX egg optional see notes! (1 tbsp flax seeds ground up which will make 1½ tbsp plus 3 TBSP water)
Spread:
-1 avocado
-1/2 lime juice
-1½ tsp chili powder
-Salt/pepper to taste
-1 tbsp olive oil
Extras:
-Buns
-LettuceTomato
Instructions
First get a stove top pan and add ¼ cup of water to it, (leave it off)
Start pealing and chopping (if not using frozen bag) your sweet potatoes and placing them in the pan with the a TINY splash of water, once added turn on medium heat and cover the pan with a lid and let simmer until soft, 20-30 minutes depending on how small you chopped the sweet potatoes. (they should be mash-able with a fork or spoon like mashed potatoes)
Prep the rest of your ingredients, chop your onion and place in a large bowl, add your black beans that have been drained and rinsed, add your corn, add your rice* see notes and peppers if choosing to!
Once potatoes are cooked and soft turn off the heat, using a spoon smash them until they look like mashed potatoes, some lumps are ok but try to get rid of as many as possible.
Add the smashed sweet potatoes to the other mixture of ingredients and mix everything together
Add your olive oil if using, salt, pepper, chili powder and mix everything well!
add flax egg here if you are choosing too.
To cook, form large party's and place them on a skillet pan that has been sprayed with non-stick cooking spray and cook until browned on both sides (flipping when needed) mine took about 5-7 minutes on each side.
To prepare the spread:
Place all the ingredients into a food processor (I use a mini Nija food processor) the avocado, lime juice, salt, pepper, chili powder, olive oil and blend until creamy.
Assemble:
Apply some spread to one side of your bun, lettuce and tomato to the other, place a burger on the tomato and top with you top bun!
I got 8 large party's from this recipe
Notes
Notes: if you are using microwave rice you can start cooking it after you get the potatoes going and then just add to the bowl with the rest of the ingredients, of you are using a rice cooker get that going first before the potatoes!
***my "sweet potatoes" were orange! not white. this is super confusing to people but sweet potatoes are actually white and yams are orange but my package says sweet potatoes and they were orange so if you are using fresh ones use the orange ones which are technically yams.
*Olive oil is optional, the only reason for this is to help it from sticking to the pan, if you are using non-stick spray you should be fine leaving this out.
the Flax egg is 1 tbsp of flax seeds ground up (which will be 1½ tbsp after being ground) mixed with 3 TBSP water and let it sit until it forms a gel consistency... I personally DO NOT use this but I have tested it and it will make it slightly more formed if you are having trouble keeping it formed... so my suggestion is to mix everything and leave this the very last thing and decide if you need it!
Store in freezer up to one month... Fry them up first before freezeing and to re-heat just fry up in a pan until warm and crispy on the outside!
Prep time
30 mins
Cook time
10 mins
Total time
40 mins
Healthy Black Bean Sweet Potato Burgers WITH a FREEZER option
Author: TwoRaspberries
Recipe type: burger/lunch/dinner
Serves: 8-10
Ingredients
-10 oz. of sweet potatoes (1⅓ cups smashed after steaming, or approx. 2 smaller sweet potatoes peeled and chopped) *see notes**
-2 cups cooked rice (I used basmati) about ¾ cups dry maybe a little more read package instructions.
-3/4 cup black beans, no salt added, drained and rinsed
-1/2 cup plain corn (I used frozen, cooked and drained!)
-1/4 a red onion chopped finely
- ½ tbsp olive oil optional see notes*
-2-3 tsp chili powder (I used 2½)
-Salt/pepper to taste
Optional: jalapeño or bell peppers chopped finely about ⅓ cup
FLAX egg optional see notes! (1 tbsp flax seeds ground up which will make 1½ tbsp plus 3 TBSP water)
Spread:
-1 avocado
-1/2 lime juice
-1½ tsp chili powder
-Salt/pepper to taste
-1 tbsp olive oil
Extras:
-Buns
-LettuceTomato
Instructions
First get a stove top pan and add ¼ cup of water to it, (leave it off)
Start pealing and chopping (if not using frozen bag) your sweet potatoes and placing them in the pan with the a TINY splash of water, once added turn on medium heat and cover the pan with a lid and let simmer until soft, 20-30 minutes depending on how small you chopped the sweet potatoes. (they should be mash-able with a fork or spoon like mashed potatoes)
Prep the rest of your ingredients, chop your onion and place in a large bowl, add your black beans that have been drained and rinsed, add your corn, add your rice* see notes and peppers if choosing to!
Once potatoes are cooked and soft turn off the heat, using a spoon smash them until they look like mashed potatoes, some lumps are ok but try to get rid of as many as possible.
Add the smashed sweet potatoes to the other mixture of ingredients and mix everything together
Add your olive oil if using, salt, pepper, chili powder and mix everything well!
add flax egg here if you are choosing too.
To cook, form large party's and place them on a skillet pan that has been sprayed with non-stick cooking spray and cook until browned on both sides (flipping when needed) mine took about 5-7 minutes on each side.
To prepare the spread:
Place all the ingredients into a food processor (I use a mini Nija food processor) the avocado, lime juice, salt, pepper, chili powder, olive oil and blend until creamy.
Assemble:
Apply some spread to one side of your bun, lettuce and tomato to the other, place a burger on the tomato and top with you top bun!
I got 8 large party's from this recipe
Notes
Notes: if you are using microwave rice you can start cooking it after you get the potatoes going and then just add to the bowl with the rest of the ingredients, of you are using a rice cooker get that going first before the potatoes!
***my "sweet potatoes" were orange! not white. this is super confusing to people but sweet potatoes are actually white and yams are orange but my package says sweet potatoes and they were orange so if you are using fresh ones use the orange ones which are technically yams.
*Olive oil is optional, the only reason for this is to help it from sticking to the pan, if you are using non-stick spray you should be fine leaving this out.
the Flax egg is 1 tbsp of flax seeds ground up (which will be 1½ tbsp after being ground) mixed with 3 TBSP water and let it sit until it forms a gel consistency... I personally DO NOT use this but I have tested it and it will make it slightly more formed if you are having trouble keeping it formed... so my suggestion is to mix everything and leave this the very last thing and decide if you need it!
Store in freezer up to one month... Fry them up first before freezeing and to re-heat just fry up in a pan until warm and crispy on the outside!
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