Veggie Sweet Potato Burger with Spicy Avocado
Description:
This hearty, plant-based burger features a flavorful sweet potato and black bean patty, perfectly seasoned and pan-seared until crisp on the outside and tender inside. It’s topped with a creamy, spicy avocado mash for a delicious kick and sandwiched between toasted whole-grain buns. A nourishing and satisfying meal that’s vegan, gluten-free (if needed), and pcked with whole-food goodness.
Time Required:
Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes
Servings: 4 burgers
Ingredients:
For the Sweet Potato Burger Patties:
2 medium sweet potatoes (about 2 cups mashed)
1 (15 oz) can black beans, drained and rinsed
½ cup rolled oats (or gluten-free oats)
¼ cup finely chopped red onion
2 cloves garlic, minced
1 tsp ground cumin
½ sp smoked paprika
½ tsp chili powder
Salt and pepper to taste
1 tbsp olive oil (for pan-searing)
For the Spicy Avocado Mash:
2 ripe avocados
1 tbsp lime juice
1 small jalapeño, finely minced (or to taste)
1 small garlic clove, grated
¼ tsp cayenne pepper (optional)
Sal to taste
To Assemble:
4 whole-grain or gluten-free burger buns
Leafy greens (spinach, arugula, or lettuce)
Tomato slices
Red onion slices
Optional: pickled jalapeños, hot sauce
Instructions:
1. Cook the Sweet Potatoes:
Preheat oven to 400°F (200°C).
Pierce sweet potatoes with a fork and bake for 35–40 minutes until soft, or microwave for 7–10 minutes.
Scoop out flesh and mash in a large bowl. Cool slightly.
2. Make the Burger Mixture:
In a food processor, pulse oats until coarse (not flour).
Add mashed sweet potato, black beans, red onion, garlic, cumin, paprika, chili powder, salt, and pepper. Pulse or mash until combined but still slightly chunky.
Let the mixture rest for 10 minutes to firm up.
3. Form and Cook the Patties:
Divide mixture into 4 equal parts and shape into patties.
Heat olive oil in a non-stick skillet over medium heat.
Cook each patty for 4–5 minutes per side until golden and slightly crispy.
4. Prepare the Spicy Avocado Mash:
In a bowl, mash avocados with lime juice, jalapeño, garlic, cayenne, and salt.
5. Assemble the Burgers:
Toast the buns.
Layer bottom bun with greens, burger patty, a generous dollop of spicy avocado, tomato, and onion slices.
Top with optional hot sauce or jalapeños and the top bun.lNutritional Information (Per Serving, Approximate):
Nutrient Amount
Calories 390 kcal
Protein 10 g
Carbohydrates 50 g
Fiber 12 g
Sugars 6 g
Fat 18 g
Saturated Fat 2.5 g
Sodium 320 mg
Vitamin A 280% DV
Vitamin C 35% DV
Iron 15% DV
Calcium 8% DV
Note: Nutritional values may vary depending on the exact ingredients used and bun type.
FAQ / Q&A Section
Q: Can I make the patties in advance?
A: Yes! Form the patties and store them uncooked in the fridge for up to 2 days or freeze for up to 3 months. Thaw and cook when ready.
Q: Can I bake the patties instead of frying?
A: Definitely. Bake at 400°F (200°C) for 25–30 minutes, flipping halfway through, until crisp on the outside.
Q: Are these burgers gluten-free?
A: They are naturally gluten-free if you use certified gluten-free oats and gluten-free buns.
Q: What’s a good substitute for black beans?
A: Chickpeas or kidney beans work well. Make sure to mash them well for binding.
Q: CanI add extra veggies to the patty?
A: Yes, shredded carrots, zucchini (squeezed dry), or corn can be added. Just ensure the mixture doesn’t get too wet.
Q: Is the avocado too spicy for kids?
A: Reduce or omit jalapeño and cayenne for a m
ilder version.