Homemade veggie burgers are a delicious, healthy way to enjoy a meatless meal without all the additives that come with the meat alternatives that you can buy in the freezer section of the grocery store. They take a little bit of prep but are easy to make and can be flavorful and satisfying, like these burgers. Inexpensive ingredients like sweet potatoes and canned black beans are high in fiber and essential vitamins and minerals, as is the quinoa that helps bind everything together.
We love the way the smokiness of spices like cumin, smoked paprika and curry powder (which is used in both the patties and the sauce) and the earthiness of fresh cilantro combine with the sweetness of the potatoes. The curry-lemon sauce adds creaminess and a complex, flavorful zing.
Please note that the burgers are vegan, though the curry-lemon sauce is not. (Feel free to substitute the non-fat plain yogurt with a plant-based yogurt or vegan dairy substitute but keep in mind that it will change the nutrition information below.)
Sweet Potato And Black Bean Burgers With Curry-Lemon Sauce
(Download a printable pdf of this recipe)
Yield: 8 servings
Ingredients:
2 medium sweet potatoes (about 1 pound)
1/2 cup oatmeal
1/2 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon paprika
1/4 teaspoon finely ground fresh black pepper
1/2 teaspoon salt
1 teaspoon curry powder, divided
1 cup cooked quinoa
15-ounce can of no-salt-added black beans, rinsed and drained
1/4 cup red onion, finely minced
4 Tablespoons finely chopped cilantro leaves, divided
1 cup non-fat Greek yogurt
2 teaspoons lemon juice
8 whole wheat hamburger buns
8 lettuce leaves
8 tomato slices
Directions:
Preheat oven to 425º F. Prick sweet potato skins with fork and place on baking sheet in oven. Bake potatoes until they are fork-tender, 50–60 minutes. Let cool slightly, then peel off skins.
Decrease oven temperature to 375º F. Line baking sheet with parchment paper and set aside. Place oatmeal in blender and process until fine.
In a large bowl, combine sweet potatoes, garlic powder, cumin, smoked paprika, paprika, black pepper, salt and 3/4 teaspoon of curry powder. Using a potato masher, mash sweet potatoes and spices together. Add half of the black beans and continue to mash. Add quinoa, the rest of the black beans, oatmeal and 2 Tablespoons of cilantro and mix to combine. Scoop mixture into a 1/2 cup measuring cup and press. Empty cup onto parchment paper and shape into a patty. Repeat to form a total of 8 patties. Set tray in refrigerator for 20 minutes to chill (helps the burgers hold together while cooking).
In a medium bowl, whisk together non-fat Greek yogurt, 2 Tablespoons cilantro, 1/4 teaspoon curry powder, and lemon juice; set aside.
Remove baking sheet from refrigerator and place on top rack in oven for 15 minutes. Carefully flip the patties and bake for another 15 minutes. Remove from oven. Place each patty on a bun with lettuce, tomato and 2 Tablespoons of the lemon-curry sauce.
Nutrition Information Per Serving: 282 Calories 4 grams Fat 0.5 grams Saturated Fat 1 mg Cholesterol 416 mg Sodium 50 grams Carbohydrates 7.5 grams Fiber 13 grams Protein
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
