Sweet potato, quinoa and black bean burgers

These vegetarian burger patties are low in fat, high in fibre, gluten-free, soy-free and vegan-friendly (unless of course you add cheese). The quinoa can be substituted with cooked millet or barley. 

Ingredients:

1-15oz can black beans, drained and rinsed (or 2 cups)

4 cloves garlic, minced

2 medium sweet potatoes, boiled and mashed (about 2 cups)

2 cups cooked quinoa, cooled (from 2/3 cups dry—click here for cooking instructions)

1/2 cup  chopped onion

3/4 cup bread crumbs (gluten-free if needed)

1 tbsp arrowroot powder (optional, but it helps to bind the burgers)

1/2 tsp salt

1 tsp chili powder

1/4 cup chopped fresh basil or cilantro (or whatever you have on hand)

Olive or vegetable oil for frying

Optional: 1/2 cup crumbled feta or goat’s cheese

Directions:

Mash half of the black beans then stir together all of the ingredients, except the oil, in a large bowl. Form into burger-sized patties. Heat 2 tsp of the oil in a large skillet over medium heat. Cook the patties in batches, 3-4 minutes on each side. Eat as a burger with a whole wheat bun and your favourite toppings, or as patties with a side of salad. Makes about 10 burgers. Tip: to increase the firmness of the burgers, refrigerate for 30 minutes before cooking. 

Nutrition (per one patty, without cheese):

  • Calories: 126
  • Carbs: 20 g
  • Protein: 5 g
  • Fat: 2.7 g
  • Fibre: 5.3 g
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About dinutrition

I hold a Master of Science degree in Human Nutrition. As you can imagine, food is a pretty big part of my life. However, I also enjoy painting, muay thai (yes I can throw a punch), yoga, writing, and am a certified personal trainer.

Posted on August 29, 2012, in dairy-free, gluten-free, lunch and dinner, Recipes, vegan and tagged , , , , , . Bookmark the permalink. 4 Comments.

  1. I had never thought to combine sweet potato, black beans and quinoa – three things that I love. Definitely need to try this.

  2. just pinned this! can’t wait to try them…thanks!

  3. three of my favourite ingredients. looks yummy!

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