Sweet potato veggie burger patties
Sweet potato veggie burger patties are wholesome, plant-based delights made from sweet potatoes, black beans, and brown rice, seasoned with spices for added flavor. They can be pan-fried until crispy and are perfect for a hearty meal or as a meat substitute.
Cook time 45 min
Prep time 20 min
Ingredients:
1 cup brown rice2 cups sweet potatos
1 tbsp olive oil
1 cup multi-grain oatmeal
1 can black beans
1/2 red onion
1 tbsp coriander leaves
1 garlic clove
1 tsp ground cumin
1 tsp paprika
1/2 tsp chili powder
2 tsp sea salt
1/4 tsp black pepper
2 tsp olive oil
Sweet potato veggie burger patties are a delicious and nutritious alternative to traditional meat burgers. Packed with wholesome ingredients like sweet potatoes, black beans, and brown rice, these patties offer a perfect balance of flavors and textures. They are a great option for vegetarians, vegans, or anyone looking to incorporate more plant-based meals into their diet. The combination of spices adds a delightful kick, making these patties a favorite amongst both adults and kids.
Instructions:
- Rinse 1 cup of brown rice under cold water.
- In a medium pot, combine the rinsed rice with 2 cups of water.
- Bring to a boil, then reduce the heat to low, cover, and simmer for about 40-45 minutes or until the water is absorbed and the rice is tender.
- Set aside to cool.
- Peel and chop 2 cups of sweet potatoes into small cubes.
- Steam or boil the sweet potato cubes until they are soft and easily mashable (around 10-15 minutes).
- Drain if boiled and mash the sweet potatoes until smooth. Set aside to cool.
- Drain and rinse the black beans thoroughly.
- In a large mixing bowl, mash the black beans using a fork or potato masher, leaving some chunks for texture.
- Finely chop 1/2 red onion and 1 tbsp coriander leaves.
- Mince 1 garlic clove.
- In the large bowl with the mashed black beans, add the mashed sweet potatoes, cooked brown rice (make sure it’s cooled), finely chopped red onion, coriander leaves, and minced garlic.
- Add 1 cup of multi-grain oatmeal.
- Add 1 tsp ground cumin, 1 tsp paprika, 1/2 tsp chili powder, 2 tsp sea salt, and 1/4 tsp black pepper to the mixture.
- Mix everything until well combined. If the mixture feels too wet, you can add a bit more oatmeal to help bind it.
- With clean hands, divide the mixture into equal portions and shape them into burger patties. Depending on the desired size, this recipe should make around 6-8 patties.
- Heat 1 tbsp of olive oil in a large skillet over medium heat.
- Once the oil is hot, add the patties to the skillet. Do not overcrowd the pan; cook in batches if necessary.
- Cook each patty for about 4-5 minutes on each side or until they are golden brown and crispy on the outside.
- Once cooked, remove the patties from the skillet and place them on a plate lined with a paper towel to absorb any excess oil.
- Serve the sweet potato veggie burger patties on buns with your favorite toppings and condiments, or enjoy them as is with a side salad!
Sweet potato veggie burger patties are not just tasty but also incredibly healthy. The combination of sweet potatoes, black beans, and brown rice ensures a high nutritional value, making these patties a great meal option. Plus, they are simple to make and can be enjoyed in various ways – in a bun, as a side dish, or even as a standalone snack. Give this recipe a try and enjoy the hearty savory goodness in every bite.
Sweet potato veggie burger patties FAQ:
If you choose to bake the patties, preheat your oven to 400°F (200°C). Place the formed patties on a baking sheet lined with parchment paper and bake for about 25-30 minutes, flipping halfway through, until they are golden brown and firm.
The veggie patties are done when they are golden brown on the outside and heated through. You should also check that they feel firm to the touch and hold their shape well.
Yes, you can freeze the patties. Place uncooked or cooked patties in a single layer on a baking sheet until firm, then transfer them to an airtight container or freezer bag. They can be stored in the freezer for up to 3 months.
You can replace brown rice with quinoa, millet, or cooked farro for a different texture and flavor. Just ensure that the substitute is cooked before mixing it into the patty mixture.
Yes, you can customize the recipe by adding finely chopped vegetables like bell peppers or carrots, or using different beans, such as chickpeas, if desired. For gluten-free options, make sure to use certified gluten-free oats.
Tips:
- Make sure to cook the brown rice ahead of time so it has enough time to cool down before mixing it with the other ingredients.
- Mash the black beans with a fork or a potato masher until you achieve a chunky consistency; this will help bind the patties while providing a nice texture.
- Roast or microwave the sweet potatoes until they are soft enough to mash easily.
- If the mixture feels too wet, add a little more oatmeal until the desired consistency is reached.
- Chill the patties in the refrigerator for about 20-30 minutes before cooking them. This will help them hold their shape better while frying or baking.
- Cook the patties over medium heat to ensure they cook evenly without burning the exterior.
- Pair your sweet potato veggie burger patties with a refreshing salad, avocado, or your favorite burger toppings for an extra burst of flavor.
Nutrition per serving
10 ServingsCalories 170kcal
Protein 6g
Carbohydrates 36g
Fiber 6g
Sugar 2.40g
Fat 3.33g
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