Sweet Potato & Black Bean Veggie Burgers
August 30, 2021
I’m often inspired by recipes I find from other gifted cooks, and this one is no exception. My recipe for sweet potato & black bean veggie burgers is an adaptation of a recipe I discovered on a vegetarian blog I have followed over the years.* The combination of wholesome ingredients and prep-ahead convenience really appealed to me.
These plant-based burgers are protein packed, egg-free and vegan (because a good veggie burger really should accommodate vegans!). Additionally, they allow for advance prep, freeze well, and are full of nutrient-dense whole foods rather than questionable meat substitutes.
The burgers are easily made gluten-free, and have a delicious spicy-sweetness your entire family will enjoy. The meat lovers in my family—and even my son, who will tell you he does not like sweet potatoes—give these two thumbs up.
My family likes when I serve the burgers with Cumin Lime Coleslaw, which we pile right onto the burger with some of our other favorite add-ons, like avocado, lettuce, pickled onions and sriracha mayo.
Sweet Potato & Black Bean Veggie Burgers
For quicker assembly, you may cook the potatoes and grain in advance—or simply use leftovers from the previous night’s dinner.
Yield: 8 patties
- 1½ pounds sweet potatoes (about 2¼ cups mashed)
- ⅓ cup (60g) uncooked quinoa (or 1 packed cup cooked; may substitute millet or rice)
- 1 cup old fashioned oats (use certified gluten-free oats if needed)
- 1 (15-ounce) can black beans, rinsed and drained
- ½ cup minced red onion
- ½ cup lightly packed fresh cilantro leaves, chopped (may use parsley if preferred)
- 2 teaspoons ground cumin
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- ¼-½ teaspoon cayenne pepper (more or less to taste)
- 1 teaspoon kosher salt
- Olive or vegetable oil of choice for cooking burgers
- 8 hamburger buns (optional)
Optional for serving: hamburger buns; avocado or guacamole; sriracha mayo (see below); pickled onions or pickles; sliced tomato, ketchup or salsa; mustard; lettuce; cheese
- Roast the sweet potatoes — Preheat the oven to 400℉. Slice the sweet potatoes down the center lengthwise. (The cut doesn’t need to be deep, but this will allow steam to escape and make removing the skins easier once cooked.) Place the sweet potatoes cut side down on a rimmed baking sheet. Roast until they are very tender when pierced with the tip of a sharp knife. (This may take 30 to 40 minutes for smaller potatoes or an hour or more for very large ones.) When the sweet potatoes are cool enough to handle, remove the skins and discard or compost (they should peel off easily) and roughly chop the insides. Set aside to cool completely.
- Cook the quinoa — Rinse the quinoa in a fine mesh colander, then combine with ⅔ cup water in a small saucepan. Bring the mixture to boil, then cover and reduce heat to maintain a gentle simmer. Simmer for about 15 minutes or until tender, checking after 12 minutes. Remove from the heat and let the quinoa steam, covered, for 5 minutes. Drain off any excess water (there likely won’t be much) and set aside to cool.
If using millet: In a small saucepan, bring 1 cup of water to boil. Stir in the millet, reduce the heat to low and simmer, covered, until tender (about 15 minutes). Drain off any remaining liquid and set aside to cool.
Leftover rice also works well in this recipe.
Grind the oats—Use a food processor or blender to grind the oats until the flakes are broken up, but not as fine as flour (I pulse about 10 times).
Mix the burgers—Add about half of the beans to a large mixing bowl and gently mash with a potato masher or fork. Add the rest of the beans along with the sweet potatoes, cooked quinoa (or millet), onion, cilantro, cumin, chili powder, smoked paprika, cayenne and salt. Use a potato masher or large spoon to mix well. (It’s ok if more of the beans mash in this process.)
- Mix in the oats—Sprinkle the ground oats over the mixture and stir to incorporate. The mixture should hold together when you shape a portion into a patty, although it will feel soft. Helpful hint: If possible, for best results, cover and refrigerate the mixture. The patties will be easier to shape and will hold together better when cooked if chilled first.
- Shape the burgers—Use a measuring cup to scoop ½ cup of the mixture. Helpful hint: you can also weigh the mixture, divide by 8, and scoop that much for each burger. Gently shape the portion into a patty about 3½ inches in diameter. (A flatter, wider burger is better with these than a thick one.) Use your hands to gently flatten the burgers and smooth out any jagged edges. Repeat the process 8 times. If you would like to toast your hamburger buns, preheat the oven to 350℉ now.
- Cook the burgers (see notes for oven option)—Heat 1 tablespoon oil in a large cast iron or non-stick skillet over medium heat. When hot, place several burgers in the pan, leaving enough room to flip them. Cook each patty until nicely browned and heated through, about 3 to 4 minutes per side. Add 1 tablespoon oil to the skillet for each pan of burgers you cook. (I can just fit 4 patties in my 12-inch skillet.)
- Toast the buns (optional)—Place the buns on a baking sheet, cut sides up, and bake until lightly toasted, about 2 to 3 minutes.
- Assemble the burgers with toppings of choice and enjoy!
- For an easy condiment, try serving with sriracha mayo. Start with ¼ to ⅓ cup of mayonnaise and stir in 1-2 teaspoons of sriracha (or more to taste). I’ve made this with Frank’s RedHot sauce, too.
- To bake the burgers—Preheat the oven to 400℉ and line a baking sheet with parchment paper. Brush the patties liberally with olive oil, then place them on the baking sheet and bake until the patties are golden on the outside, about 35 minutes, flipping halfway. (The oven method offers the benefit of hands-off cooking—plus all the burgers can be cooked at the same time.)
- Freezer storage—The cooked burgers freeze well in a sealed freezer bag. To defrost, thaw in the microwave for about 1 minute or in a 400℉ oven for 12 to 15 minutes, or until just warmed through.
- I came upon the original recipe for these burgers on a vegetarian blog, which had adapted the original-original recipe from a restaurant cookbook. There’s a fascinating story behind the recipe, and if interested, you can read about it here on my Fountain Avenue Kitchen blog.
Ann Fulton, is the creator of the popular blog Fountain Avenue Kitchen, where she shares quick and easy recipes designed for today’s busy lifestyles. Ann’s original recipes include simple, fresh ingredients that can be modified to meet a variety of dietary needs. LG Health is proud to be the exclusive health care partner of Ann Fulton and Fountain Avenue Kitchen. In collaboration with a registered dietitian from the LG Health Wellnes Department, Ann brings exciting recipes and healthy eating tips to our community as a featured contributor to the LG Health Hub.