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Introduction
Sweet potato and black bean burgers have become a beloved vegetarian staple in recent years, but their roots can be traced back to the indigenous cuisines of the Americas. Sweet potatoes were a dietary staple for many Native American tribes, prized for their nutritional value and versatility. Black beans, native to the Americas as well, have been cultivated for centuries and are a beloved protein source in Latin American cooking. By combining these two humble yet nourishing ingredients, this recipe pays homage to the rich culinary traditions that have shaped modern vegetarian fare. With the rise of plant-based diets, these burgers have become a creative way to enjoy familiar flavors in a wholesome, meatless form.
Ingredients
• 3 medium sweet potatoes, peeled and cut into 1-inch chunks (about 3 cups)
• 1 (15 oz) can black beans, drained and rinsed
• 1/2 cup panko breadcrumbs
• 1/4 cup finely chopped red onion
• 2 cloves garlic, minced
• 1 large egg, lightly beaten
• 2 tablespoons olive oil, plus more for brushing
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup all-purpose flour (for dusting)
• 4 whole wheat burger buns
• Toppings of choice (lettuce, tomato, avocado, etc.)
Step 1:
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
Step 2:
Spread the sweet potato chunks in a single layer on the prepared baking sheet. Roast for 20-25 minutes, or until tender and lightly browned. Remove from the oven and let cool slightly.
Step 3:
In a large bowl, mash the roasted sweet potatoes with a fork or potato masher, leaving some small chunks for texture. Add the drained black beans, panko breadcrumbs, chopped red onion, minced garlic, beaten egg, olive oil, cumin, smoked paprika, salt, and black pepper. Mix well until fully combined.
Step 4:
Dust a clean work surface with flour. Scoop out about 1/2 cup of the sweet potato mixture and shape it into a patty, about 1/2 inch thick. Repeat with the remaining mixture to form 4 patties.
Step 5:
Heat a skillet or griddle over medium heat and brush with olive oil. Cook the patties for 3-4 minutes per side, or until golden brown and heated through.
Step 6:
Place the cooked patties on the whole wheat burger buns and top with desired toppings like lettuce, tomato, and avocado. Serve hot.
Q: Can I use regular potatoes instead of sweet potatoes?
A: Yes, you can substitute regular potatoes for the sweet potatoes, but the flavor and texture of the patties will be quite different.
Q: Can these patties be frozen?
A: Yes, these patties freeze well. Allow them to cool completely, then wrap individually in plastic wrap or parchment paper and store in an airtight container or freezer bag for up to 3 months. Thaw in the refrigerator before reheating.
Q: Can I bake the patties instead of pan-frying?
A: Yes, you can bake the patties on a parchment-lined baking sheet at 375°F (190°C) for about 15-20 minutes, flipping halfway through, until golden brown and heated through.
• For a gluten-free option, substitute panko breadcrumbs with gluten-free breadcrumbs or crushed corn tortilla chips.
• Choose sweet potatoes that are firm and free of blemishes for best results.
• Rinse and drain the black beans thoroughly to remove excess sodium.
• For a vegan version, substitute the egg with a flax or chia egg (1 tablespoon ground flax or chia seeds + 3 tablespoons water, let sit for 5 minutes).
• These patties can be made ahead and refrigerated or frozen for later use.
Serve hot with desired toppings on whole wheat burger buns.
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet or oven before serving.
Prepare the sweet potato mixture while the sweet potatoes are roasting to save time. The patties can be cooked in batches if needed.
- Don't over-mash the sweet potatoes, leave some texture for a better patty consistency.
- Use a light hand when shaping the patties to avoid compacting them too much.
- Let the patties cool slightly after cooking to allow them to firm up before serving.
For a spicy twist, add a teaspoon of chili powder or cayenne pepper to the sweet potato mixture. For a smoky flavor, use smoked paprika instead of regular paprika.
These sweet potato and black bean patties pair well with a crisp green salad or roasted vegetables on the side. For a beverage, try a refreshing iced tea or a light beer.
Sweet potatoes are available year-round, but they are in peak season during the fall and winter months.
This recipe contains wheat (from the panko breadcrumbs and whole wheat buns) and egg. For a gluten-free and vegan option, refer to the notes provided.
