Sweet Potato Black Bean Quinoa Burgers

  • U Serves 7 People
  • P Prep: 00:10
  • P Cook: 00:30
Sweet Potato Black Bean Quinoa Burgers

Nutritional Facts

per 1 serving size (Recipe makes 7 servings)


Amount Per Serving


Calories 184

Calories from Fat 14


% Daily Values*


Total Fat 1.59

2.45%


Saturated Fat 0.26

1.30%


Polyunsaturated Fat 0.63


Monounsaturated Fat 0.39


Cholesterol 0.00

0.00%


Sodium 578.43

24.10%


Potassium 352.86


Total Carbohydrate 38.75

12.92%


Dietary Fiber 4.89

19.56%


Sugars 12.09


Protein 6.01


Vitamin A 59.07%

Vitamin C 7.64%


Calcium 4.71%

Iron 13.43%


* Nutritional Values are estimated and may vary

³ Description

My facebook fitness friend, Coni, posted this recipe some time ago, and I finally got up the nerve to try it... it was really good, for a meatless burger ! I tweaked the original recipe...

² Ingredients

  •  1/2 cup, chopped Onions
  •  1 tsp Minced Garlic
  •  1/2 cup, grated Carrots
  •  1 cup Black Beans
  •  1/2 sweetpotato, 5" long Sweet Potato
  •  1/2 cup Quinoa
  •  1/2 cup Bread Crumbs
  •  1 oz Cilantro (Coriander)
  •  1 tbsp Ketchup
  •  1 serving (serving = 1/2 oz) Long John Silver's Malt Vinegar
  •  1 oz Oat Bran
  •  1 serving (serving = 2 tbsp) Kraft Original BBQ Sauce
   

q Directions

Ingredients:

1/2 cup onion, diced
3 cloves garlic, minced
1 carrot, finely grated (I used 5 baby carrots)
1/2 can black beans, drained
1/2 of 1 sweet potato, baked, flesh scooped out (I microwaved it for about 10 minutes)
1/2 cup quinoa, cooked (I used red quinoa: 1/2 cup red quinoa + 1 cup water, cooked 10 minutes)
1/2 cup bread crumbs (I toasted 2 slices of mulitgrain bread and crumbled them)
1 tbsp. dried cilantro
2 tbsp. ketchup
1 tsp. malt vinegar
1 tbsp. oat bran
favourite BBQ sauce (I used Bull's Eye Bold Original)

Saute onion and garlic in non-stick frying pan until soft (I used a spritz of oil).
Stir in black beans and cook about 2 minutes. Remove from heat and mash black beans.
Dump this into a large bowl and add rest of ingredients (except BBQ sauce).
Shape into patties... I made 7 patties.

On the BBQ: I cooked a pattie on the BBQ in a small cast iron frying pan that was lightly oiled (I was worried it would stick and fall apart on the grill). After cooking about 7 minutes per side, I put it on the grill and it did NOT stick or fall apart. I cooked it for about 7 more minutes per side (I brushed on about 1/2 tbsp. BBQ sauce on each side).

In the oven: I cooked the remaining patties in the oven on a pizza stone. Oven at 350F for about 10 minutes per side. I also brushed these with a bit of BBQ sauce (one side only though).

Recipe Submitted by Nancy Simon Mayhew

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