Prep time: 15 minutes
Cook time: 1 hour, 15 minutes
Makes: 12 servings
Serving size: 1 patty
- 1 cup leftover Sweet Potato Casserole (with topping removed)
- 1½ cups quinoa
- ¼ cup whole wheat flour
- 1 can (15-ounce) black beans, drained and rinsed
- ½ red onion
- 1 cup cilantro
- 1 tablespoon cumin
- 2 teaspoons smoked paprika
- 1 teaspoon garlic powder
- ½ teaspoon salt
- In a food processor, mix together all the ingredients except the black beans and quinoa.
- Transfer the mixture to a bowl, then fold in the black beans and quinoa.
- Chill for 1 hour.
- Cover a pan with parchment paper.
- Form mixture into 12 patties, place on the parchment paper, then return to the fridge to chill for an additional hour.
- Preheat oven to 375°F.
- Bake for 35 minutes, flipping the patties over at about the halfway point.
- Use on burgers, atop a salad, or however you’d like!
|NUTRITIONAL INFO||PER SERVING|
|Calories||100 (15 from fat)|
|Carbohydrate||17g (4g dietary fiber, 2g sugar)|
The main ingredient for these burgers is sweet potatoes, and they add such a big nutrition punch. Sweet potatoes provide fiber, potassium, vitamin C, and loads of vitamin A, along with smaller amounts of many other vitamins and minerals. Plus, it adds a deliciously unbeatable sweetness. They are also a great way to use up those Thanksgiving leftovers to make regular burgers a little bit healthier. I really love this recipe. I especially like topping mine with lettuce and avocados.Everyone is always so surprised to discover that I took the leftover Sweet Potato Casserole we had the day before and created an amazing, savory burger.
Black beans are nutrient-dense and have many health benefits. They are rich in protein, fiber, iron, manganese, folic acids, and flavonoids. While fiber has become a trendy part of the diet world, it’s definitely not new. The big reason why it’s such a hot topic is because most Americans aren’t getting enough. The recommended amount of fiber is 25 grams for women and 38 grams for men. That’s hard to get with the typical Western diet of meat, dairy, refined grains, sweet snacks, sugary beverages, and other processed foods that have little-to-no fiber. So what exactly is fiber? Fiber is a carbohydrate that is indigestible by humans and is found mostly in whole grains, nuts, seeds, legumes, vegetables, and fruit. Adding beans is a great way to get extra fiber in any meal.
Quinoa is naturally gluten free and a great way to add protein to these vegan veggie burgers. It is also a way to boost your intake fiber, magnesium, phosphorous, iron, and zinc. Quinoa is actually one of the only plant foods that is considered to be a “complete protein”. A complete protein is one that contains a good amount of all nine of the essential amino acids. The nine essential amino acids are considered essential, because our body cannot produce them, so we must consume them. Quinoa also has a higher amount of antioxidants compared to other gluten-free grains.
These burgers are only 100 calories, but they’re packed with nutrients and are surprisingly filling due to the fiber!
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.