Looking for a wholesome, satisfying, and flavorful alternative to traditional burgers? These Hearty Black Bean and Sweet Potato Burgers are the perfect nutritious and delicious blend of plant-based goodness!
These burgers are packed with protein-rich black beans, fibre-filled sweet potatoes, and aromatic spices. They’re ideal for vegans, vegetarians, or anyone looking to enjoy a plant-based meal.
Whether grilling them for a barbecue, pan-frying them for a quick weeknight dinner, or baking them for a healthier twist, these burgers promise a satisfying bite every time. Pair them with your favourite toppings and a side of crispy fries for a meal everyone will love.
Prep Time: 15 minutes
Cook Time: 15 minutes
Servings: 4
Calories Per Serving: 165
Ingredients
- 1 medium sweet potato, baked and mashed (about 1 cup)
- 1 can (15 oz) black beans, rinsed and drained
- 1/2 cup breadcrumbs (use gluten-free if needed)
- 1/4 cup finely chopped red onion
- 1 clove garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional)
- 1/4 cup chopped fresh coriander or parsley
- Salt and pepper to taste
- 2 tablespoons olive oil
Optional Toppings
- Sliced avocado
- Lettuce
- Tomato slices
- Red onion rings
- Vegan mayo or your favourite sauce
For Serving
Whole-grain or gluten-free burger buns
Instructions
Get ready to create these yummy, plant-based burgers.
Prepare the Base
Mash the black beans with a fork in a large bowl, leaving some chunks for added texture.
Add the mashed sweet potato and mix well.
Season the Mixture
Stir in breadcrumbs, red onion, garlic, cumin, smoked paprika, cayenne pepper (if using), cilantro/parsley, salt, and pepper.
Mix well until the ingredients are combined. The mixture should hold together when pressed.
Shape the Burgers
Divide the mixture into four equal portions and shape into burger patties.
Cook the Burgers
Heat olive oil in a non-stick skillet over medium heat.
Cook the burgers on each side for about 3-4 minutes until golden brown and heated through.
Assemble the Burgers
Toast the burger buns if desired.
Place a burger on the bottom bun and top with avocado slices, lettuce, tomato, onion, and your favourite sauce.
Finish with the top bun and serve immediately.
Why the Hearty Black Bean and Sweet Potato Burger is Amazing
The hearty black bean and sweet potato burger is a plant-based powerhouse, offering a variety of nutritional benefits that make it both delicious and highly nourishing.
Here’s a breakdown of its key ingredients and why it’s so good for you:
Black Beans
- Rich in Protein: Provides plant-based protein to help with muscle repair and satiety.
- High in Fibre: For digestion & gut health and keeps you feeling full longer.
- Packed with Nutrients: This recipe contains iron, magnesium, and folate, essential for energy production and overall health.
- Heart-Healthy: Black beans are low in fat and cholesterol, supporting cardiovascular health.
Oats
- Complex Carbohydrates: For a slow-releasing energy source, helping maintain stable blood sugar levels.
- Fibre-Rich: Improves digestion and supports heart health by reducing bad cholesterol (LDL).
- Gluten-Free Alternative: Great for those with gluten sensitivities (ensure certified gluten-free oats if necessary).
Carrots
- High in Beta-Carotene: Converts to vitamin A in the body, supporting healthy skin, eyes, and immune function.
- Low in Calories: Adds natural sweetness and crunch without contributing significantly to calorie intake.
Garlic and Onion
- Anti-Inflammatory Properties: Contains antioxidants that reduce inflammation and boost immunity.
- Heart Health: Help lower blood pressure and cholesterol levels.
Olive Oil
- Healthy Fats: Contains monounsaturated fats, which are excellent for heart health and reducing inflammation.
- Rich in Antioxidants: Helps protect cells from oxidative stress.
Spices (Cumin and Paprika)
- Anti-Inflammatory: Spices like cumin and paprika contain antioxidants that combat inflammation.
- Flavor Boost Without Calories: Adds a smoky, earthy taste to the burger without extra fats or sugars.
Overall Nutritional Benefits (Per Burger)
- Calories: ~165
- Protein: 6g
- Fibre: 5g
- Carbohydrates: 25g
- Fat: 5.5g (healthy fats from olive oil, with only 1g saturated fat)
Why It’s Healthy
- Plant-Based Protein: Perfect for vegetarians and vegans looking to meet their protein needs.
- High Fibre Content: Supports digestive health, lowers cholesterol, and helps regulate blood sugar.
- Nutrient-Dense: Packed with essential vitamins and minerals like iron, magnesium, folate, and vitamin A.
- Low in Saturated Fat: Heart-friendly and supports overall wellness.
The Hearty Black Bean and Sweet Potato Burger is a plant-based patty made with mashed sweet potatoes, black beans, oats, and a flavorful mix of spices like cumin, smoked paprika, and garlic. This recipe is easy to make, freezer-friendly, and versatile.
Perfect for a protein-packed meal, these burgers are delicious on a bun with your favourite toppings, served on a salad, or even wrapped in lettuce for a low-carb option. They’re gluten- and dairy-free and loaded with nutrients, making them an excellent choice for a healthy, satisfying meal!
