SWEET POTATO BURGER
Summer is here again and so is the barbecue season.
Many of us consider barbecue as something very fatty and unhealthy, which it to be honest usually is. But it can be also made healthy and figure-friendly with a couple of quick fixes. Here’s my number one tip when it comes to burgers: swap the white wheat bun to sweet potato and the beef to a veggie patty, and you got yourself a lighter and healthier burger option!
These veggie patties are made with a delicious combination of kidney beans, chickpeas, sweet potato and oats. Combining your legumes with a grain makes it a complete protein source. Adding sweet potato brings a burst of sweet flavor and a healthy dose of beta-carotene (vitamin A), which will make your skin glow, boost your immune system and can also help protecting your skin from the sun. Serve with lots of fresh veggies and your healthy dinner is complete!
Sweet Potato ‘Buns’
1-2 large sweet potatoes (the amount depends on the number of hungry eaters)
Start by preheating the oven to 200°C and line a baking tray with parchment paper. Wash the sweet potato(es) and cut into thick slices. Place the slices onto baking tray and bake in the oven for about 25-30 minutes.
Or you can also cook them in grill along with the patties.
Kidney Bean and Sweet Potato Patties
(makes approx. 8-10 patties)
200g canned kidney beans
200g canned chickpeas
1 cup grated sweet potato
½ cup rolled oats
1 yellow onion, diced
3 cloves of garlic, minced
1 tbsp extra virgin olive oil
1 tsp ground cumin
1 tsp paprika spice
¼ tsp chili flakes
salt and pepper
Preheat a frying pan to medium heat. Add the olive oil, diced onion and minced garlic cloves, sauté until golden. Add the grated sweet potato and spices, sauté for another five minutes. Remove from the heat.
In a food processor/blender or using a fork, mash the kidney beans and chickpeas. In a large bowl combine the beans, sweet potato, onion mixture and rolled oats. Stir well and form into 8-10 even-sized balls. Press flat and bake in the oven for about 20-25 minutes.
In case you are using a barbecue, freeze the patties first for about half an hour to set (and not crumble) and then grill as usual.
Serve with sweet potatoes, lots of fresh veggies and mashed avocado. ENJOY!
FEATURED RECIPE AUTHOR:
Ella is a plant-based foodie and recipe maker. Studying medical biochemistry and clinical nutrition in the university of Eastern Finland, health and whole-body wellness is close to her heart. Hoping to inspire people to make healthier food choices, she’s sharing vegan-friendly and gluten free recipes on her website. When not cooking or studying, you can find Ella from a yoga class, running in the nature, exploring the home forests or travelling the world in search of inspiration. Learn more about Ella at EllasExperimentalKitchen.wordpress.com