Sweet Potato Black Bean Burgers
User Reviews
5
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Prep Time
20 mins
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Cook Time
40 mins
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Total Time
1 hr
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Servings
8
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Calories
106 kcal
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Course
Main Course
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Cuisine
American
Sweet Potato Black Bean Burgers
Description
To make Sweet Potato Black Bean Burgers, canned black beans are dried in the oven until they start to split, concentrating their texture. Meanwhile, chopped onion is sautéed until softened, then combined with minced garlic.
The sauteed aromatics are mixed with mashed baked sweet potato, partially mashed beans, oat flour or ground flax seed, BBQ sauce, cumin, and salt. The mixture is stirred to bind without over-mashing, retaining some bean pieces for texture. Scoops are shaped by hand into 3/4-inch thick patties placed on parchment-lined baking sheets.
The burgers bake at 350°F to set without drying out. These can be served on buns or with sides as a vegetarian main course. Nutritional information is estimated per patty, and proper drying and mashing techniques contribute to both binding and texture.
Ingredients
- 2 (15 oz.) cans black beans , drained and rinsed
- 1 tablespoon extra-virgin olive oil
- ½ yellow onion , chopped (about 1 cup)
- 3 garlic minced, cloves
- ½ cup sweet potato from a baked sweet potato, mashed
- ¼ cup oat flour , or ground flax seeds
- ¼ cup BBQ sauce (see notes)
- ½ teaspoon cumin ground
- ½ teaspoon salt fine sea salt
Instructions
- Preheat the oven to 350ºF. Spread out the black beans on a large rimmed baking sheet so that they are in a single layer. Place them in the oven to dry out until they start to split, about 15 minutes.
- Meanwhile, heat the olive oil in a skillet over medium high heat. Saute the onion until softened, about 5 minutes, then add in the garlic and stir for one more minute. Remove from the heat.
- In a large bowl, combine the sauteed onion and garlic, beans, sweet potato, oat flour (or flax seed), BBQ sauce, cumin and salt. Use a fork to stir the mixture, mashing the beans to help the batter stick together. You don't want to mash all of the beans, as they help add texture, but you want it mashed enough that you can form and shape the burger patties.
- Using the same baking sheet from earlier, line it with parchment paper. With a 1/3 cup measure, scoop the black bean mixture and place the mound on the prepared baking sheet. Use your hands to shape it into a burger about 3/4-inch thick. (Wet hands will help prevent sticking, if necessary.) This recipe should make 8 to 9 burgers.
- Bake the burgers at 350ºF for 20 minutes, then use a spatula to gently flip them over and bake for another 5 to 10 minutes. The finished burgers will feel a little dry around the edges, but still slightly soft to the touch in the center. As they cool, they will firm up and dry out a bit more, so you don't want to over cook them.
- Serve the burgers warm with your favorite buns and toppings. Leftovers can be stored in an airtight container in the fridge for up to a week, or in the freezer for up to 3 months.
Notes
- The nutrition info given applies to each of the eight patties and is an estimate.
- Drying the beans in the oven before mixing helps achieve better texture and binding for the patties.
- The recipe was updated with new photos but the method and ingredients remain the same.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 106 kcal
% Daily Value*
| Calories | 106kcal | 5% |
| Carbohydrates | 17g | 6% |
| Protein | 4g | 8% |
| Fat | 2g | 3% |
| Sodium | 449mg | 19% |
| Potassium | 242mg | 5% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 1200IU | 24% |
| Vitamin C | 2.5mg | 3% |
| Calcium | 30mg | 3% |
| Iron | 1.4mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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