Wednesday, 3 July 2013

Sweet Potato Black Bean Burgers

This kid-friendly recipe from Kathy at Healthy, Happy Life is perfect for making a Meatless Monday meal together as a family.
1 1/2 cups black beans, drained

6 tablespoons fine bread crumbs
3/4 cup sweet potato, baked and mashed3 tablespoons cilantro, chopped
1/3 cup white onion, diced
1 teaspoon garlic powder
1 teaspoon garlic, chopped
3/4 teaspoon salt
1 teaspoon black pepper
2 tablespoons olive oil
1 tablespoon cider vinegar
2 tablespoons lime juice
1/2 jalapeno (optional), diced and deseeded

To top:
5 whole-wheat burger buns
1/4 lime
1 avocado, sliced
1 onion, sliced
1 tomato, sliced
your favorite coleslaw, to taste

PREHEAT the oven to 375 degrees. Prepare a baking sheet with a light layer of vegetable shortening or nonstick cooking spray.

PLACE the black beans, bread crumbs, mashed sweet potato, cilantro and onion together in a food processor or large bowl. Season the bean mixture with garlic powder, garlic, salt, pepper, olive oil, vinegar, lime juice and jalapeƱo, if using.
If using a food processor,

PULSE the bean mixture together until all ingredients are well combined and evenly distributed. If using a bowl, mash the bean mixture together with a potato masher until well combined.

SHAPE the black bean mixture into 5 patties of equal sizes with your hands. Roll the unbaked black bean burger patties in additional breadcrumbs if you like your burgers crispy.

PLACE the burger patties into the oven and bake for 25 minutes. Add the whole wheat buns to the oven and bake 5 minutes more, or until the burgers have cooked through.

SQUEEZE the wedges of lime over the avocado slices.

TOP each bun bottom with a slice of tomato, onion, bean burger and coleslaw.

NUTRITION (per serving): 280 calories, 8 g protein, 33 g carb, 10 g fiber, 14 g fat, 2 g sat fat, 428 mg sodium

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