Craving a satisfying and wholesome meal? These Sweet Potato and Chickpea Burgers offer a delicious, plant-based option that’s packed with flavor and nutrition. You’ll love how easy it is to create these healthy chickpea recipes right in your own kitchen.
Key Ingredients & Substitutions:
- Sweet Potato: You can use butternut squash as a substitute for a similar flavor profile.
- Canned Chickpeas: White beans can work in a pinch for texture.
- Oats: Use quick oats or old-fashioned oats. For gluten-free, ensure certified gluten-free oats.
- Smoked Paprika: A touch of chili powder can offer a different warmth.
- Breadcrumbs: Panko breadcrumbs or crushed crackers are good alternatives.
Ingredients:
- 1 medium sweet potato (about 1.5 cups mashed)
- 1 (15-ounce) can chickpeas, drained and rinsed
- 1/2 cup rolled oats
- 1/4 cup finely chopped red onion
- 2 cloves garlic, minced
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 2 tablespoons breadcrumbs (optional, for binding if needed)
- Hamburger buns and desired toppings for serving
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 4 burgers
- Tools Needed: Large bowl, baking sheet, potato masher or fork, non-stick skillet
Step-by-Step Instructions:
1. Prepare the Sweet Potato
Preheat your oven to 400°F (200°C). Pierce the sweet potato several times with a fork, then bake it for 30-40 minutes until very tender. Let it cool slightly, then scoop out the flesh and mash it in a large bowl.
2. Mash the Chickpeas
Add the drained and rinsed chickpeas to the bowl with the mashed sweet potato. Use a potato masher or a fork to mash the chickpeas until mostly smooth, leaving some small chunks for texture. This creates the base for your healthy chickpea recipes.
3. Combine Ingredients
Stir in the rolled oats, chopped red onion, minced garlic, fresh cilantro, olive oil, smoked paprika, cumin, black pepper, and salt. Mix everything thoroughly until well combined. If the mixture feels too wet, add the breadcrumbs one tablespoon at a time until it’s easier to form patties.
4. Form the Patties
Divide the mixture into four equal portions. Shape each portion into a firm, round patty about 1-inch thick. Ensure the edges are smooth to prevent crumbling during cooking.
5. Cook the Burgers
Heat a non-stick skillet over medium heat. Carefully place the sweet potato and chickpea patties in the hot skillet. Cook for 5-7 minutes per side, or until golden brown and heated through.
6. Serve Your Burgers
Serve the delicious burgers on your favorite buns with your preferred toppings. Enjoy your flavorful and healthy chickpea recipes creation!
Variation Ideas:
- Spicy Kick: Add a pinch of cayenne pepper or a dash of hot sauce to the mixture.
- Herbaceous: Incorporate other fresh herbs like parsley or chives.
- Asian Inspired: Add a teaspoon of grated ginger and a splash of soy sauce or tamari to the mix.
- Cheese Infusion: Fold in a sprinkle of shredded plant-based cheese for extra creaminess.
Storage Instructions:
Store leftover sweet potato and chickpea burgers in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm them in a skillet over medium heat until thoroughly heated, or use a microwave for quicker reheating.
Frequently Asked Questions (FAQ):
Q: Can you bake these burgers instead of pan-frying?
A: Yes, you can bake them. Place patties on a parchment-lined baking sheet and bake at 375°F (190°C) for 20-25 minutes, flipping halfway through, until golden.
Q: Can you freeze these sweet potato and chickpea burgers?
A: Absolutely! Freeze cooked or uncooked patties between layers of parchment paper in an airtight container for up to 2 months. Thaw before cooking or reheating.
Q: What are some good toppings for these burgers?
A: Avocado, lettuce, tomato, pickled onions, vegan mayo, or a simple tahini sauce are all excellent choices.
Q: Are these burgers gluten-free?
A: If you use certified gluten-free oats and gluten-free breadcrumbs (if using), then yes, they can be made gluten-free.
Q: Why are my burgers falling apart?
A: This usually means the mixture is too wet. Add a tablespoon or two of extra oats or breadcrumbs until the mixture holds its shape better. Ensure you mash the chickpeas well.
Q: Can you make these without a sweet potato?
A: While the sweet potato adds flavor and binding, you can substitute it with an equal amount of mashed butternut squash or even a cooked and mashed carrot.