ELIA Recipe - Sweet Potato & Beany Burger

Written By ELIA LMC

These sweet and spicy veggie burgers are delicious and easy. You can bake them in the oven, grill, or cook them on the stovetop.

For firmer patties, chill the mixture ahead of time or overnight.

Ingredients

  • 700 g sweet potatoes (steamed or roasted)

  • 120 g quinoa, rinsed and cooked

  • 250 ml water

  • 1 × 400 g can black beans, rinsed and drained (or 1 ½ cups cooked beans)

  • ½ cup finely chopped red onion

  • ⅓ cup chopped fresh coriander

  • 2 garlic cloves, minced

  • 2 tbsp adobo sauce or 2 tsp smoked paprika

  • 2 tsp ground cumin

  • 1 tsp chilli powder

  • ½ tsp salt

  • 1 ¼ cups quick-cooking oats

  • Olive oil or avocado oil for brushing

  • 8 wholemeal burger buns (optional)

  • Burger toppings: avocado or guacamole, tomato, onion, lettuce, pickles, sprouts, ketchup, hot sauce, mustard

Method

  1. Set oven to 200°C. Line a large baking tray with baking paper. Slice sweet potatoes lengthways and place cut-side down on the tray. Roast 30–40 minutes or until soft. Set aside to cool.

  2. Cook quinoa by combining quinoa and water in a small saucepan. Bring to the boil, then drop to a gentle simmer until water is absorbed, about 15 minutes. Take off heat, cover, and steam 10 minutes.

  3. Once sweet potatoes are cool, peel away the skin and roughly chop the flesh.

  4. Add to a large bowl with quinoa, black beans, red onion, coriander, garlic, adobo sauce or smoked paprika, cumin, chilli powder, and salt.

  5. Mix well -some beans should break down (you can use a potato masher)

  6. Add oats and mix until the mixture holds its shape when formed into a patty. Chill if not shaping immediately.

  7. Shape patties using ½ cup per burger. Press into rounds about 9–10 cm wide. Smooth edges and repeat to make 8.

  8. If baking, brush both sides of each patty with olive oil. Place on the lined tray with space between each. Bake at 200°C for about 35 minutes, flipping halfway.

  9. Serve with preferred toppings. Store leftover patties in the fridge up to 4 days or freeze up to 3 months. Reheat in microwave for 1 minute or in a 200°C oven for 12–15 minutes.

Yield Serves 4

Nutrition per serve (1 burger patty only) Energy: 928kJ (221 kcal), Protein: 9 g, Fat: 2g, Saturated Fat: 0g, Carbohydrates: 43g, Fibre: 9g, Sodium:1288 mg, Calcium: 428mg
Nutrition notes: High protein, high fibre, Food group serves – 1 protein, 3 veggie serves

Need Support?

If you want expert, personalised nutrition advice, consider booking a consultation with Jane Freeman – ELIA Lifestyle Medicine Centre’s cancer specialist dietitian. Jane can help you tailor your diet to support your health and meet your nutrition needs.

At ELIA Lifestyle Medicine Centre, we provide personalised support. Contact us to discover how our team can help you use lifestyle medicine every day to transform your health. To book, or for more information, call ELIA Lifestyle Medicine Centre on (02) 9480 6140, email elialmc@sah.org.au

ELIA LMC
Next

Partnering with PBCF for CAN-B Fit