Thursday, 6 February 2014

Sweet Potato & Black Bean Burger


Although we are neither vegan nor vegetarian, we like incorporating these types of meals in our diet. These burgers are not made with meat but are just as flavorful if not more so, plus you get a lot more nutrients from this version. You should give them a try!


Start by cooking one cup of peeled and chopped sweet potatoes (or half of a large sweet potato) by boiling them for 8-10 minutes until they are soft.

Next, transfer cooked sweet potatoes in a bowl or blender with half a cup of black beans. Mash or pulse until the mixture is smooth.

With a large spoon, mix in a quarter cup of cooked quinoa, one tablespoon of finely diced red onion, half a teaspoon of garlic powder, a quarter teaspoon of sea salt and half a teaspoon of oregano paste. Mix until mixture is uniform and form into two patties. 


Bake in the oven at 350o30 minutes, turning them around half way.

While they are cooking, mix together half of a small avocado and a few squirts of fresh lemon juice until the mixture is smooth. 

Once the patties are done, assemble the burgers. Toast two hamburger buns and top with patties, tomato slices, red onion slices and avocado. 



Sweet Potato & Black Bean Burger
Makes 2 servings

Ingredients:

2 Hamburger buns
1 cup Diced sweet potato, peeled
½ cup Black beans
¼ cup Cooked quinoa
1 tbsp Red onion, finely diced
½ tsp Garlic powder
¼ tsp Sea salt
½ tsp Oregano paste
½ Small avocado
Lemon juice
Sliced tomatoes & red onions to garnish

Instructions:
  1. Preheat oven at 350oF.
  2. Boil sweet potatoes for 8-10 minutes until soft.
  3.  In a bowl or blender, mash together or pulse sweet potatoes and black beans until smooth.
  4. With a spoon, mix in cooked quinoa, red onion, garlic powder, sea salt and oregano until mixture is uniform.
  5.  Form into 2 patties and bake in the oven for 30 minutes, turning them around half way. 
  6. Mix together avocado and a few squirts of lemon juice until smooth. 
  7. Once patties are done, assemble burger by topping toasted buns with avocado, tomato slices and red onion slices. 
Makes 2 servings. Each serving is approximately 335 calories.