Sweet Potato and Black Bean Patties
Sweet Potato and Black Bean Patties are a delightful, nutritious, and versatile dish that combines the earthy sweetness of sweet potatoes with the hearty texture of black beans. These patties are spiced to perfection and can be enjoyed as a main course, in a burger, or as a savory snack. Packed with fiber, vitamins, and protein, they are perfect for a wholesome meal that will satisfy both vegetarians and meat-eaters alike.
INGREDIENTS:
2 medium sweet potatoes, peeled and cubed
1 can (15 oz) black beans, drained and rinsed
1 small red onion, finely chopped
2 cloves garlic, minced
1/2 cup breadcrumbs (regular or gluten-free)
1/4 cup fresh cilantro or parsley, chopped
1 teaspoon ground cumin
1/2 teaspoon smoked paprika
1/2 teaspoon chili powder
Salt and pepper to taste
2 tablespoons olive oil (for cooking)
INSTRUCTIONS:
1. Prepare the Sweet Potatoes:
Bring a pot of water to a boil, add the cubed sweet potatoes, and cook until they are tender (about 10-15 minutes).
Drain and let them cool slightly. Mash the sweet potatoes in a large bowl until smooth.
2. Prepare the Black Beans:
In a separate bowl, mash the black beans with a fork, leaving some beans whole for texture.
3. Combine Ingredients:
Add the mashed black beans to the bowl with the sweet potatoes.
Mix in the chopped red onion, minced garlic, breadcrumbs, chopped cilantro or parsley, ground cumin, smoked paprika, chili powder, salt, and pepper.
Stir until all ingredients are well combined. If the mixture feels too wet, add a bit more breadcrumbs.
4. Form Patties:
Using your hands, shape the mixture into patties. You should get about 8-10 patties, depending on the size.
5. Cook the Patties:
Heat olive oil in a large skillet over medium heat.
Cook the patties in batches for about 4-5 minutes on each side, or until they are golden brown and crispy.
6. Serve:
– Serve the patties hot with your favorite toppings or dipping sauce. They are great in a bun as a veggie burger, on a salad, or as a standalone dish with a side of avocado or salsa.
Notes:
1. Sweet Potato Preparation:
Make sure the sweet potatoes are fully cooked and mashed smoothly. This helps in binding the patties together.
2. Black Beans:
Partially mashing the black beans adds texture to the patties. Leave some beans whole for a better bite.
3. Binding Ingredients:
Breadcrumbs help bind the mixture. For a gluten-free option, use gluten-free breadcrumbs or oat flour.
4. Spices and Herbs:
Adjust the spices to your taste. Adding a bit of chipotle powder can give a smoky heat, while fresh herbs like cilantro add freshness.
5. Shaping Patties:
If the mixture is too sticky, wet your hands slightly before shaping the patties. If it’s too dry, add a small amount of water or olive oil.
6. Cooking Method:
For a healthier option, bake the patties at 400°F (200°C) for about 20 minutes, flipping halfway through, until they are crispy.
7. Serving Suggestions:
These patties are versatile. Serve with a side salad, in a burger bun, or with a dipping sauce like chipotle mayo, guacamole, or tzatziki.
8. Make-Ahead Tips:
Prepare the patties and refrigerate them for up to 24 hours before cooking. This helps them firm up and hold their shape better during cooking.
9. Freezing Instructions:
Freeze uncooked patties on a baking sheet until solid, then transfer to a freezer-safe bag. Cook from frozen, adding a few extra minutes to the cooking time.
10. Leftovers:
– Store leftover patties in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or oven to retain their crispiness.
Enjoy your delicious and healthy Sweet Potato and Black Bean Patties!