Ingredients
- 1 medium sweet potato, baked
- 1 ½ cups (approximately) cooked quinoa (1/2 cup uncooked)
- ¾ cup black beans, drained and rinsed (approx. ¾ cup, or ½ of a 15.5 oz can)
- ½ tsp chili powder
- ½ tsp smoked paprika
- ⅓ cup oats, ground
- ½ red pepper, minced
- 1 portabella mushroom, minced
- 1 small onion, peeled and grated
- 1 tsp Bragg’s Liquid Aminos
- ½ tsp salt
- ¼ tsp black pepper
- olive oil
- 8-10 burger rolls
Instructions
- Combine all of the ingredients, except the olive oil, with an electric mixer or a potato masher
- Shape the mixture into burger-sized patties
- Place a large skillet over a medium heat. When it’s heated, add 1-2 tablespoons of olive oil, and add the burgers to the pan. Cook for 4-5 minutes on each side, or until they’re browned to your liking
- Serve with mayonnaise, mustard, ketchup, cheese, or whatever you’d like on your burger
Notes
Yield: approximately 8-10 burgers Prep Notes:
- To cook the sweet potato, pierce the skin multiple times with a paring knife, and bake them in a 375° oven for 45-60 minutes, or until a paring knife easily goes into the potato
- Cook the quinoa (½ cup) in a saucepan with 1 cup of water, for approximately 15 minutes, or until it’s cooked through and no water remains in the pan
- It might be easier to separately pulse-chop the mushroom and red pepper in a food processor. The smaller they are, the more they’ll cook in the burger
Nutrition Facts
Veggie Burgers
Amount per Serving
Calories
184
% Daily Value*
Fat
2
g
3
%
Saturated Fat
0.4
g
3
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
0.5
g
Sodium
304
mg
13
%
Potassium
286
mg
8
%
Carbohydrates
34
g
11
%
Fiber
4
g
17
%
Sugar
5
g
6
%
Protein
7
g
14
%
Vitamin A
3474
IU
69
%
Vitamin C
9
mg
11
%
Calcium
70
mg
7
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.