Craving a delicious and healthy meal that’s also easy to make? You’ll love these Sweet Potato and Black Bean Burgers, a fantastic addition to your collection of Healthy Black Bean Recipes. These flavorful burgers are packed with nutrients and perfect for a satisfying dinner.
Key Ingredients & Substitutions
- Sweet Potato: For a quicker prep, you can use canned pumpkin puree (ensure it’s plain, not pie filling).
- Black Beans: Canned black beans are convenient; just rinse them well. You can also cook them from dried.
- Breadcrumbs: Use gluten-free breadcrumbs if you have dietary restrictions.
- Spices: Feel free to adjust the spice level to your preference.
- Burger Buns: Serve on your favorite buns or lettuce wraps for a lighter option.
Ingredients
Main Ingredients:
- 1 medium sweet potato, peeled and diced
- 1 (15-ounce) can black beans, rinsed and drained
- 1/2 cup breadcrumbs
- 1/4 cup finely chopped red onion
- 2 tablespoons olive oil
- 1 large egg (optional, for binding; omit for vegan)
Spices:
- 1 teaspoon smoked paprika
- 1/2 teaspoon cumin
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 4 burgers
- Tools Needed: Large mixing bowl, fork or potato masher, non-stick skillet or baking sheet
Step-by-Step Instructions
1. Cook the Sweet Potato
Boil or steam the diced sweet potato until it’s very tender. This will take about 10-15 minutes. Drain it well and let it cool slightly.
2. Mash the Sweet Potato and Black Beans
In a large bowl, mash the cooked sweet potato until smooth. Add the rinsed black beans and mash them roughly with a fork, leaving some whole for texture.
3. Combine Ingredients
Add the breadcrumbs, chopped red onion, smoked paprika, cumin, garlic powder, salt, and pepper to the sweet potato and black bean mixture. If using, mix in the egg. Stir everything until well combined.
4. Form the Patties
Divide the mixture into four equal portions. Gently form each portion into a patty, about 1-inch thick. Ensure they are firm enough to hold their shape.
5. Cook the Burgers
Heat the olive oil in a non-stick skillet over medium heat. Carefully place the patties in the hot skillet and cook for 5-7 minutes per side, until golden brown and heated through. Alternatively, you can bake them at 375°F (190°C) for 20-25 minutes, flipping halfway.
Variation Ideas
- Spicy Kick: Add a pinch of cayenne pepper or a dash of hot sauce to the mixture.
- Herbaceous Flavor: Mix in fresh chopped cilantro or parsley for a burst of freshness.
- Cheesy Option: Incorporate shredded cheddar or Monterey Jack cheese into the patties before cooking.
- Gluten-Free: Use gluten-free breadcrumbs and serve on lettuce wraps or gluten-free buns.
Storage Instructions
Store leftover Sweet Potato and Black Bean Burgers in an airtight container in the refrigerator for up to 3-4 days. You can reheat them in a skillet over medium heat, in the oven, or in a microwave until warmed through.
Frequently Asked Questions (FAQ)
Can I freeze these black bean burgers?
Yes, you can freeze uncooked or cooked patties. Wrap them individually in plastic wrap and place them in a freezer-safe bag for up to 3 months.
What toppings go well with these burgers?
Consider avocado, salsa, lettuce, tomato, pickled onions, or a yogurt-based sauce for delicious toppings.
Do I need to use an egg as a binder?
The egg helps with binding, but you can omit it for a vegan version. Just ensure your mixture is firm when forming patties.
Are these burgers good for meal prepping?
Absolutely! Prepare a batch at the beginning of the week for quick and easy healthy meals.
How do I make these extra crispy?
For a crispier texture, pan-fry them with a little extra oil until a nice crust forms. Baking will yield a softer burger.
Can I make these in an air fryer?
Yes, preheat your air fryer to 375°F (190°C). Cook the patties for 12-15 minutes, flipping halfway, until golden and heated through.