Recipe by Vegan Recipes and Vibes (@veganrecipesandvibes)
Yield: 5 patties | Prep time: 30 minutes |
Cook time: 30 minutes | Total time: 1 hour
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These oil-free veggie burgers are low in calories but are bursting with flavor! Vegan veggie burgers are one of the staples of my diet: they're easy to make and such a great way to pack in veggies to your dinner without compromising on flavor or texture. These sweet potato burgers are fantastic on traditional burger buns, but can also be enjoyed in a taco, burrito, rice bowl, or as lettuce wraps! They can be easily customized by leaving out ingredients (if you're not on Team Cilantro for an example) or adding additional spices (if you like extra extra cumin like me). These healthy oil-free vegan sweet potato burgers are pretty fool-proof and store well in the fridge, making for a great meal-prepping recipe.
Ingredients:
1 cup of cooked quinoa
1 large sweet potato, smashed
1/2 cup pinto beans, smashed
1/4 cup white onion, diced
1/4 cup cilantro, chopped
2 cloves of garlic, chopped
1/2 cup quick-cooking oats, ground
1 tbsp lime juice
1 tbsp cumin
1 tsp chili powder
1 tsp smoked paprika
1/2 tsp salt
Optional toppings:
Avocado, red or white onion, lettuce, tomato, pickles, ketchup, Sriracha, salsa, etc.
Directions:
First, cook your quinoa according to the directions on the package. Set aside.
Next, wash the sweet potato well, and pierce it a few times with a fork.
Microwave on a safe plate for 5-6 minutes, flipping it over halfway through. Let it cool enough to handle.
Meanwhile, chop the onion, cilantro, garlic, and smash the pinto beans, and place them all in a large mixing bowl.
Slice the cooled sweet potato in half, and scoop out the cooked inside. Add it to the bowl.
Add the cooked quinoa to the bowl.
Using a fork or potato masher, mix everything evenly.
Put the oats in a blender, nutribullet, or food processor and pulse just a few times to break them up (don't pulse too long or they will become flour). Add them to the bowl and mix to combine.
Baking option: Refrigerate the mixture for 1 hour, then form into patties. Line a baking sheet with parchment paper, and bake in a 350º F oven for 35-40 minutes.
Stove option (you need a really good non-stick pan if you want these to be oil-free): Heat a frying pan over medium heat. Form the mixture into patties, and cook them in the dry pan for 3-4 minutes on each side, or until slightly browned. DO NOT add water if they begin to stick, they will get mushy and fall apart. Simply let them cook a little longer until the bottom browns slightly, which will be easier to get them off the pan.
Serve on top of some burger buns and top with anything your heart desires! My favorites are lettuce, onion, salsa, and avocado.
Tips and Tricks:
If you don't have quick-cooking oats, you may use any type of flour. If you are gluten-free, make sure to choose gluten-free oats or flour.
Trying to cut down on your carbs? Try these patties as lettuce wraps or by themselves!
Store the patties by themselves in an airtight container for up to 3 days.
Nutrition & Servings: (calculated by MyFitnessPal)
Servings: 1 patty (yields 5 patties)
Calories: 134
Total Fat: 2g
Carbs: 28g
Protein: 5g
^ Nutrition facts include the ingredients listed above for the cheese spread only, which doesn't include any additional toppings or ingredients. Nutrition facts may change slightly if different quantities of ingredients are used or added.
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