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Sweet Potato and Black Bean Burger

picture of recipe completed-burger

Why bother with processed, packaged veggie burgers when you can make your own? These hearty burgers are great on the grill or prepared in the pan. Serve on a bed of greens with a juicy tomato slice and a sliver of avocado for a delicious alternative to the traditional bun.

Prep and cook time: 20-30 min. Servings: 6 (1 burger)

Meat Free

Ingredients

  • 1 c. cooked, mashed sweet potato
  • 1 15 ½ oz. can reduced-sodium black beans, drained and rinsed
  • 1/2 c. reduced-sodium canned corn, drained
  • 1/4 c. quick-cooking oats
  • 1 egg
  • 1 t. smoked paprika
  • 1 t. garlic powder
  • 3/4 t. onion powder
  • 1/4 t. salt
  • 1/4 t. black pepper
  • Cooking spray

Directions

  1. If starting with raw sweet potatoes, peel and add to boiling water. Boil for 20 min. or until tender. Drain and mash sweet potatoes. Reserve 1 c. of mashed sweet potato for recipe.
  2. In a large mixing bowl, mash black beans and sweet potatoes together. Add remaining ingredients and mix with a spoon. Form into 6 patties.
  3. Spray nonstick skillet with cooking spray and heat on medium low. Cook burgers 5 min. Flip and cook 3–4 min., or until golden brown.

Nutrition Information

Per serving: 160 calories (18 from fat), 2 g total fat (0 g saturated fat), 31 mg cholesterol, 285 mg sodium, 27 g carbohydrates, 6 g fiber, 5 g sugar, 7 g protein.
Exchanges: 1½ starch, 1 vegetable, ½ meat.

All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.


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