Name: Sweet Potato-Black Bean Burgers Recipe
Ingredients: 1 large sweet potato (about 1 pound): The star of the show! Sweet potatoes provide natural sweetness, vibrant color, and a creamy texture that binds the burger together. Choose a firm sweet potato, free of blemishes, for the best results. You can use either orange-fleshed or purple-fleshed sweet potatoes – both work beautifully.; 1 (15-ounce) can black beans, rinsed and drained: Black beans are the protein powerhouse of this burger, offering a hearty, earthy flavor and satisfying chewiness. Rinsing them thoroughly removes excess sodium and any starchy liquid, ensuring the burger isn’t too wet.; 1/2 cup cooked quinoa or brown rice: These grains act as a binder and add substance to the burger. Quinoa provides a slightly nutty flavor and a boost of protein, while brown rice offers a milder taste and chewier texture. Make sure your quinoa or rice is cooked and cooled before adding it to the mixture. Leftover cooked grains work perfectly, making this recipe a great way to use up leftovers.; 1/2 cup finely chopped onion: Onion adds a savory depth and aromatic complexity to the burger. Yellow or white onions are ideal, providing a balanced flavor that complements the other ingredients without being overpowering. Finely chopping the onion ensures it cooks through evenly and blends seamlessly into the burger mixture.; 1/2 cup finely chopped red bell pepper: Red bell pepper contributes a touch of sweetness, vibrant color, and a subtle crunch. It also adds valuable vitamins and antioxidants. Feel free to substitute with other bell pepper colors if you prefer, but red bell peppers tend to have the sweetest flavor.; 1/4 cup chopped cilantro: Fresh cilantro brings a bright, herbaceous note that elevates the overall flavor profile of the burger. Its citrusy and slightly peppery taste pairs wonderfully with the sweet potato and black beans. If you’re not a fan of cilantro, you can substitute with fresh parsley or leave it out entirely, but it does contribute significantly to the burger’s fresh taste.; 2 cloves garlic, minced: Garlic is essential for adding pungent, savory depth. Minced garlic infuses the entire burger mixture with its aromatic goodness. Freshly minced garlic is always preferable for the best flavor, but jarred minced garlic can be used in a pinch.; 1 tablespoon chili powder: Chili powder provides a warm, smoky, and slightly spicy kick. It adds complexity and depth of flavor, enhancing the overall taste of the burger. Adjust the amount to your spice preference; for a milder burger, start with a teaspoon and taste the mixture before forming the patties.; 1 teaspoon cumin: Cumin contributes an earthy, warm, and slightly bitter note that complements the chili powder and other spices. It adds a layer of depth and complexity to the flavor profile.; 1/2 teaspoon smoked paprika: Smoked paprika imparts a smoky, rich flavor that mimics the taste of grilled or barbecued burgers. It adds a wonderful dimension that enhances the overall savory character. If you don’t have smoked paprika, regular paprika can be used, but the smoky flavor will be less pronounced.; 1/4 teaspoon cayenne pepper (optional): For those who like a bit more heat, cayenne pepper adds a fiery kick. It’s optional, so omit it if you prefer a milder burger. Start with a pinch and adjust to your taste.; 1/2 teaspoon salt: Salt is crucial for enhancing the flavors of all the ingredients and balancing the sweetness of the sweet potato. Use kosher salt or sea salt for the best flavor.; 1/4 teaspoon black pepper: Black pepper adds a subtle bite and complements the other spices. Freshly ground black pepper is always preferred for the best flavor.; 2 tablespoons olive oil, divided: Olive oil is used for roasting the sweet potato and for cooking the burgers. It adds healthy fats and helps create a crispy exterior on the patties. You can substitute with other cooking oils like avocado oil or coconut oil if preferred.; 1/2 cup breadcrumbs (panko or regular): Breadcrumbs act as a binder, absorbing excess moisture and helping the burgers hold their shape. Panko breadcrumbs provide a lighter, crispier texture, while regular breadcrumbs work well too. If you need a gluten-free option, use gluten-free breadcrumbs or almond flour.

Ingredients

Scale

1 large sweet potato (about 1 pound): The star of the show! Sweet potatoes provide natural sweetness, vibrant color, and a creamy texture that binds the burger together. Choose a firm sweet potato, free of blemishes, for the best results. You can use either orange-fleshed or purple-fleshed sweet potatoes – both work beautifully.

1 (15-ounce) can black beans, rinsed and drained: Black beans are the protein powerhouse of this burger, offering a hearty, earthy flavor and satisfying chewiness. Rinsing them thoroughly removes excess sodium and any starchy liquid, ensuring the burger isn’t too wet.

1/2 cup cooked quinoa or brown rice: These grains act as a binder and add substance to the burger. Quinoa provides a slightly nutty flavor and a boost of protein, while brown rice offers a milder taste and chewier texture. Make sure your quinoa or rice is cooked and cooled before adding it to the mixture. Leftover cooked grains work perfectly, making this recipe a great way to use up leftovers.

1/2 cup finely chopped onion: Onion adds a savory depth and aromatic complexity to the burger. Yellow or white onions are ideal, providing a balanced flavor that complements the other ingredients without being overpowering. Finely chopping the onion ensures it cooks through evenly and blends seamlessly into the burger mixture.

1/2 cup finely chopped red bell pepper: Red bell pepper contributes a touch of sweetness, vibrant color, and a subtle crunch. It also adds valuable vitamins and antioxidants. Feel free to substitute with other bell pepper colors if you prefer, but red bell peppers tend to have the sweetest flavor.

1/4 cup chopped cilantro: Fresh cilantro brings a bright, herbaceous note that elevates the overall flavor profile of the burger. Its citrusy and slightly peppery taste pairs wonderfully with the sweet potato and black beans. If you’re not a fan of cilantro, you can substitute with fresh parsley or leave it out entirely, but it does contribute significantly to the burger’s fresh taste.

2 cloves garlic, minced: Garlic is essential for adding pungent, savory depth. Minced garlic infuses the entire burger mixture with its aromatic goodness. Freshly minced garlic is always preferable for the best flavor, but jarred minced garlic can be used in a pinch.

1 tablespoon chili powder: Chili powder provides a warm, smoky, and slightly spicy kick. It adds complexity and depth of flavor, enhancing the overall taste of the burger. Adjust the amount to your spice preference; for a milder burger, start with a teaspoon and taste the mixture before forming the patties.

1 teaspoon cumin: Cumin contributes an earthy, warm, and slightly bitter note that complements the chili powder and other spices. It adds a layer of depth and complexity to the flavor profile.

1/2 teaspoon smoked paprika: Smoked paprika imparts a smoky, rich flavor that mimics the taste of grilled or barbecued burgers. It adds a wonderful dimension that enhances the overall savory character. If you don’t have smoked paprika, regular paprika can be used, but the smoky flavor will be less pronounced.

1/4 teaspoon cayenne pepper (optional): For those who like a bit more heat, cayenne pepper adds a fiery kick. It’s optional, so omit it if you prefer a milder burger. Start with a pinch and adjust to your taste.

1/2 teaspoon salt: Salt is crucial for enhancing the flavors of all the ingredients and balancing the sweetness of the sweet potato. Use kosher salt or sea salt for the best flavor.

1/4 teaspoon black pepper: Black pepper adds a subtle bite and complements the other spices. Freshly ground black pepper is always preferred for the best flavor.

2 tablespoons olive oil, divided: Olive oil is used for roasting the sweet potato and for cooking the burgers. It adds healthy fats and helps create a crispy exterior on the patties. You can substitute with other cooking oils like avocado oil or coconut oil if preferred.

1/2 cup breadcrumbs (panko or regular): Breadcrumbs act as a binder, absorbing excess moisture and helping the burgers hold their shape. Panko breadcrumbs provide a lighter, crispier texture, while regular breadcrumbs work well too. If you need a gluten-free option, use gluten-free breadcrumbs or almond flour.

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Instructions

Roast the Sweet Potato: Preheat your oven to 400°F (200°C). Wash and pierce the sweet potato several times with a fork. Rub it with 1 tablespoon of olive oil and place it on a baking sheet. Roast for 45-60 minutes, or until the sweet potato is very tender and easily pierced with a fork. The roasting process brings out the natural sweetness of the sweet potato and makes it incredibly soft and mashable, which is crucial for the burger’s texture. Once roasted, let the sweet potato cool slightly before handling.

Prepare the Black Bean Mixture: While the sweet potato is roasting, prepare the other burger components. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and red bell pepper and cook for 5-7 minutes, or until they soften and become fragrant. Stir in the minced garlic, chili powder, cumin, smoked paprika, cayenne pepper (if using), salt, and pepper. Cook for another minute until the spices are fragrant. This step, often called “blooming” the spices, enhances their flavor and aroma significantly.

Mash the Sweet Potato and Black Beans: Once the sweet potato is cool enough to handle, peel it and place the flesh in a large mixing bowl. Mash it well with a fork or potato masher until smooth. Add the rinsed and drained black beans to the bowl and mash them coarsely. You want to retain some texture from the black beans, so don’t over-mash them into a complete paste. A mix of mashed and slightly chunky black beans provides a satisfying bite in the burger.

Combine Ingredients: Add the cooked onion and pepper mixture to the bowl with the mashed sweet potato and black beans. Stir in the cooked quinoa or brown rice, chopped cilantro, and breadcrumbs. Mix everything together thoroughly until well combined. The mixture should be moist but not overly wet. If it seems too wet, add a tablespoon or two more of breadcrumbs to help bind it.

Taste and Adjust Seasoning: At this stage, it’s crucial to taste the burger mixture and adjust the seasoning to your liking. Take a small spoonful of the mixture and cook it in a pan or microwave for a few seconds to taste it. You can add more salt, pepper, chili powder, or any other spices to enhance the flavor. This step ensures that the burgers are perfectly seasoned to your taste preferences.

Shape the Burgers: Divide the mixture into 4-6 equal portions, depending on your desired burger size. Gently shape each portion into a patty, about ¾ inch thick. Make sure the patties are firm enough to hold their shape. If they are too soft, you can refrigerate them for 15-20 minutes to firm up before cooking. This chilling time can help prevent the burgers from falling apart during cooking.

Cook the Burgers: There are several ways to cook these burgers:
- Pan-frying: Heat a tablespoon of olive oil in a large skillet over medium heat. Carefully place the burger patties in the skillet and cook for 5-7 minutes per side, or until they are heated through, browned, and slightly crispy on the outside.
- Baking: Preheat oven to 375°F (190°C). Place the burger patties on a baking sheet lined with parchment paper. Bake for 20-25 minutes, flipping halfway through, until heated through and slightly browned.
- Grilling: Preheat your grill to medium heat. Lightly oil the grill grates. Grill the burger patties for 4-5 minutes per side, or until they are heated through and have grill marks. Be careful not to over-handle them as they can be slightly delicate until cooked.

Serve and Enjoy: Once cooked, remove the burgers from the pan, oven, or grill. Serve them immediately on your favorite burger buns with your desired toppings. These Sweet Potato-Black Bean Burgers are delicious served hot and are perfect for a satisfying vegetarian meal.

Nutrition

Serving Size: One Normal Portion
Calories: 350-400
Sugar: 15-20 grams
Sodium: 400-500 mg
Fat: 12-15 grams
Saturated Fat: 2-3 grams
Unsaturated Fat: 9-12 grams
Carbohydrates: 50-60 grams
Fiber: 10-12 grams
Protein: 10-12 grams
Cholesterol: 0 mg