Craving a burger that's not just delicious, but also packed with nutrition and bursting with flavor? Look no further than this game-changing Sweet Potato Black Bean Quinoa Burger that will revolutionize your meal time! Imagine sinking your teeth into a perfectly crispy, golden-brown patty that's loaded with protein, fiber, and mouth-watering spices - a culinary masterpiece that proves healthy eating can be incredibly satisfying and exciting.
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: American
Serves: 6 servings
Ingredients
- 1 cup quinoa, rinsed
- 2 medium sweet potatoes, cooked and mashed
- 1 can black beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper, to taste
- Olive oil, for cooking
Instructions
- Cook quinoa according to package instructions: Rinse quinoa thoroughly in a fine-mesh strainer. In a medium saucepan, combine 1 cup quinoa with 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
- Prepare sweet potatoes: Peel and dice sweet potatoes. Steam or boil until tender, about 10-12 minutes. Mash thoroughly with a fork or potato masher until smooth and free of large chunks.
- Drain and rinse black beans, then pat dry with paper towels to remove excess moisture. Lightly mash beans with a fork, leaving some beans partially whole for texture.
- In a large mixing bowl, combine cooked quinoa, mashed sweet potatoes, black beans, breadcrumbs, garlic powder, onion powder, salt, and pepper. Mix thoroughly until ingredients are well incorporated and the mixture holds together.
- Form the mixture into 6 equal-sized patties, pressing firmly to ensure they hold their shape. If the mixture seems too wet, add more breadcrumbs. If too dry, add a small amount of olive oil.
- Heat olive oil in a large skillet over medium heat. Cook patties for 4-5 minutes on each side until golden brown and crispy on the outside. Alternatively, you can bake the patties in a preheated 375°F oven for 20-25 minutes, flipping halfway through.
- Let burgers rest for 2-3 minutes after cooking to help them firm up. Serve hot on whole grain buns or over a bed of mixed greens, with your favorite toppings like avocado, salsa, or a yogurt-based sauce.
Tips
- Moisture Control is Key: Pat your black beans and sweet potatoes dry to prevent soggy burgers. If the mixture feels too wet, add extra breadcrumbs gradually.
- Texture Matters: Don't completely mash your black beans - leaving some partially whole creates an amazing, rustic texture.
- Binding Technique: Press your patties firmly and let them rest for a few minutes before cooking to help them hold together better.
- Cooking Options: While pan-frying gives a crispy exterior, baking is a healthier option that still delivers great results.
- Flavor Enhancement: Experiment with additional spices like smoked paprika or cumin to customize your burger's taste profile.
- Make-Ahead Friendly: These burgers can be prepped in advance and stored in the refrigerator, making meal prep a breeze!
Nutrition Facts
Calories: 250kcal
Carbohydrates: 40g
Protein: 10g
Fat: 6g
Saturated Fat: 1g
Cholesterol: 0mg
