Sweet Potato Chickpea Burgers
User Reviews
5
99 reviews
Excellent
-
Prep Time
30 mins
-
Cook Time
10 mins
-
Total Time
40 mins
-
Servings
8 servings
-
Calories
328 kcal
-
Course
Main Course
-
Cuisine
American
Sweet Potato Chickpea Burgers
Report
Sweet Potato Chickpea Burgers combine mashed sweet potato, chickpeas, cannellini beans, and sautéed bell peppers and onions to create thick, textured patties. The seasonings, including cumin, garlic powder, and red pepper flakes, add warmth and mild heat, while rolled oats and flax eggs help bind the mixture. These plant-based burgers offer a satisfying alternative with a hearty mouthfeel reminiscent of traditional meat burgers.
Description
The Sweet Potato Chickpea Burgers feature a base of mashed sweet potato blended with chickpeas and cannellini beans, which give a chunky, meaty texture to the patties. The sautéed mix of onions, bell peppers, jalapeño, and garlic adds depth of flavor and a mild spiciness balanced by the combination of cumin, Italian seasoning, garlic powder, and red pepper flakes. Rolled oats absorb moisture and provide structure, while flax eggs act as a binder.
The patties are formed after carefully mashing beans to retain chunkiness and then cooked using oil, which adds richness and helps develop a crispy exterior. The overall result is a hearty, flavorful vegetarian burger with layers of savory spice and vegetable sweetness.
These burgers can be served on buns or alone with sides and pair well with sauces or toppings that complement their subtle heat and texture. Their substantial ingredients make them a filling option for lunch or dinner.
Nutrition information is approximate and can vary with ingredient substitutions. Preparing flax eggs ahead and ensuring the right moisture balance will improve the patties' form and texture.
Share:
Ingredients
- 1.5 cups sweet potato cooked, mashed
- 15 oz chickpeas drained and rinsed, canned
- 15 oz cannellini beans drained and rinsed
- 1/2-1 cup bell pepper diced
- 1 jalapeno pepper diced, medium-large
- 1 cup red onion finely diced
- 1 cup white onion finely diced
- 3 cloves garlic minced
- 3 flax eggs
- 1.5-2 cups rolled oats not instant, old-fashioned
- 2-4 TBSP extra virgin olive oil or avocado oil
- 1.5 tsp cumin
- 1 tsp Italian seasoning blend (I love using Mrs. Dash)
- 1 tsp garlic powder
- ½ tsp red pepper flakes crushed
- ½ tsp cayenne pepper
- ½ tsp salt
- black pepper freshly ground black pepper, to taste
- parsley
- red pepper flakes
Instructions
- To start, prep your flax eggs by adding 9 tablespoons of water to 3 tablespoons of ground flax seeds.
- Whisk together and refrigerate for 15-30 minutes to set.
- Bake or microwave your sweet potato and remove/discard the skin. Set aside.
- Drain and rinse beans, then add to the sweet potato.
- Next saute your onion, bell pepper, and jalapenos in approx 2-4 tablespoons of oil with a few cranks of freshly ground black pepper and a sprinkle or two of red pepper flakes.
- After about 7 minutes or so, add garlic and continue to saute until the veggies are translucent and tender.
- While they cook, use a large wooden spoon or potato masher to partially mash the beans, but not fully. You can also lightly chop them in a food processor or blender if desired, but the texture from the beans is great so try to keep them chunky. They whole beans give the burgers a meaty texture that makes me feel like I'm eating a traditional burger. Only they're healthier... and more flavorful... and yes, just plain awesome this way.
- For the oats, they can be left whole or "chopped" by grinding them in a blender or food processor. If you're sneaking them past a picky friend or family member, pulsing is the way to go, if you're pressed for time, toss them in whole! I've had luck both ways!
- Once your veggies are ready, transfer to a large bowl with the beans, sweet potato, flax eggs, and raw oats, and then add your herbs/spices to season. I usually taste and sniff as I go and adjust the spices along the way. A little extra garlic, cumin, and red pepper flakes made their way into these bad boys! YUM! Let your senses be your guide =)
- In order to gauge how much of the oats to add, start by adding 1 and 1/2 cups and mix thoroughly. Next take a look at your mixture. It should be a little on the chunky side and slightly sticky. If it feels too wet to form into proper veggie burgers you'll want to add an extra half cup.
- Good to go? The next step is to form the bean and veggie mix into balls.
- Cup each ball in your hands and squeeze, pressing it into a compact disc. Think of it as stress-relief!
- Form into 8 patties, cover, and refrigerate for 30-60 minutes.
- Feel free to prep these overnight for the following day.
- Ready to eat? Pour a teeny bit of oil in a skillet, heat to high, and cook for a few minutes on each side until you're left with a golden crust and a warm center. Cook a few at a time, trying not to overcrowd the skillet, it'll be easier this way.
- Drizzle with yellow mustard and/or sriracha chili sauce and serve on a fluffy bun, wrapped in fresh lettuce, or atop a big bed of veggies. Empty out your crisper and have at it!
- I typically make one burger right away and then leave the remainder in the fridge overnight. The following day I cook up the rest of the burgers and split the batch between the fridge and freezer. To freeze: simply cook the burgers as indicated above, allow to cool a bit, and then freeze [spaced] on a plate or cookie sheet. Once they've had a chance to partially freeze you can pile them in baggies or your favorite airtight container for fast food without the freaky ingredients.
Notes
- Flax eggs serve as a binder; prepare them by mixing ground flax seeds with water and allowing to set before use.
- Partially mashing beans preserves texture, contributing to a meaty feel in the patties.
- Adjust seasoning levels based on personal preference to manage the mild heat from jalapeño and red pepper flakes.
- Use old-fashioned rolled oats, not instant, to help bind the burger mixture effectively.
Nutrition Information
Show Details
Calories
328kcal
(16%)
Carbohydrates
53g
(18%)
Protein
13g
(26%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Sodium
177mg
(7%)
Potassium
824mg
(18%)
Fiber
12g
(48%)
Sugar
8g
(16%)
Vitamin A
10500IU
(210%)
Vitamin C
28.3mg
(31%)
Calcium
121mg
(12%)
Iron
4.8mg
(27%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 328 kcal
% Daily Value*
| Calories | 328kcal | 16% |
| Carbohydrates | 53g | 18% |
| Protein | 13g | 26% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Sodium | 177mg | 7% |
| Potassium | 824mg | 18% |
| Fiber | 12g | 48% |
| Sugar | 8g | 16% |
| Vitamin A | 10500IU | 210% |
| Vitamin C | 28.3mg | 31% |
| Calcium | 121mg | 12% |
| Iron | 4.8mg | 27% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
99 reviews
Excellent
Other Recipes
You'll Also Love
