Veggie Burger with Black Beans & Sweet Potato

Veggie Burger with Black Beans & Sweet Potato

Great vegan burgers for quick and easy lunches & dinners!
Health Rating
Prep Cook Ready in Servings
15 min 25 min 40 min 12

Ingredients


2 tbsp Coconut oil
1/4 cup Quinoa, uncooked (for mixed grain pilaf)
1/4 cup Amaranth, raw (for mixed grain pilaf)
1/4 cup Millet, dry (for mixed grain pilaf)
1/4 cup Brown rice, medium-grain, dry (for mixed grain pilaf)
1 tsp Coconut oil (for mixed grain pilaf)
2 cup Water (for mixed grain pilaf)
1 tbsp Flaxseed meal (ground) (for mixed grain pilaf)
1 large potato Sweet potato (peeled, diced)
8 cup Spinach
2 tbsp Flaxseed meal (ground)
6 tbsp Water, filtered (hot)
4 cup Black beans, canned (drained, rinsed)
1 whole lime(s) Lime juice (fresh)
1 dash Salt and pepper (to taste)

Instructions


1. Preheat oven to 350F degrees or alternatively mid-way through heat coconut oil in large skillet.

 

2. To make the mixed grain pilaf: Combine quinoa, amaranth, millet, brown rice, coconut oil and water in a medium saucepan. Bring to a boil, reduce heat and allow to simmer for 15 minutes, or until all the water is absorbed and the grains are soft. Remove from heat, add the flaxmeal and fluff mixture with a fork.

 

3. In a medium size pot prepare a steamer basket over water. Steam the sweet potatoes until soft. Remove from heat and add the spinach on top of the sweet potatoes. Cover, and let steam for 2-3 minutes. Uncover, drain the water, and let cool.

 

4. In a large bowl, mix flax meal with hot water. Let sit for several minutes until it becomes a glutinous consistency.

 

5. To the flax and water mixture add the mixed grain pilaf, the beans, the juice of a lime and salt and pepper. Mix well. Add the cooked sweet potatoes and spinach and mix well. Form into patties.

 

6. If using skillet, cook the patties for about 3-4 minutes on each side, or bake patties on parchment lined baking sheet for 12 minutes. Serve and enjoy!

Nutrition Facts

Per Portion

Calories 185
Calories from fat 41
Calories from saturated fat 23.4
Total Fat 4.6 g
Saturated Fat 2.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 0.5 g
Cholesterol 0
Sodium 338 mg
Potassium 477 mg
Total Carbohydrate 28.1 g
Dietary Fiber 7.9 g
Sugars 0.8 g
Protein 7.7 g

Dietary servings

Per Portion


Grain 0.6
Meat Alternative 0.5
Vegetables 1.4

Energy sources


Pygal61%462.5799524380266224.6751403591164322%293.70328438928357210.9040678696717417%335.8492955381493119.1661171011116261%22%17%CarbohydratesFatProtein

Notes:

Quick Tips:

For a southwestern flavour: Add cumin, lime juice, sriracha, and garnish with avocado, cilantro and pumpkin seeds.
For an Italian flavour: Add Italian seasonings, lime juice and garnish with avocado, pesto and pine nuts.

You can also large-batch this recipe and freeze leftover burger patties before cooking.


Nutritional Highlights:

Black Beans

High in fiber which may help to lower the amount of cholesterol in the blood and decrease the risk of heart disease. Beans are also help in blood sugar management and weight loss.

Sweet potatoes

High in vitamins A, C, B5 and B6. They are also high in fiber and help with blood sugar regulation.

Recipe from:
Lunch
Main