Recipe: Sweet Potato Burgers
Focused on Health - April 2012
Sweet potato burgers make vegetables the star course on your plate. Plus, they’re a creative alternative to beef burgers.
It’s okay to eat beef and other red meat. But, eating more than 18 ounces of it a week can increase your risk for several cancers.
So, play it safe, and try this juicy, meatless burger option at your next family gathering.
2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 tablespoon tahini (found in the imported foods section of your grocery store)
2 teaspoon maple syrup
1 teaspoon lemon pepper seasoning
1/4 cup wheat flour
1 tablespoon of oil
salt to taste
1. Bake the sweet potato. After it’s cooked, peel and place it in a large mixing bowl.
2. Add the drained beans to the mixing bowl. Then, mash the beans and sweet potato together until it’s well-mixed.
3. Mash in the tahini, maple syrup, lemon pepper and flour. You mixture should be soft and moist. (Add more flour or breadcrumbs to thicken the mixture if needed.)
4. Add oil in a pan over high heat.
5. Form a patty from the sweet potato mixture and coat it in breadcrumbs. Drop the patty in the pan. Cook it until it’s brown on both sides.
Yield: 7 – 8 patties
Serving Size: 1 patty
Fat: 4.25 grams
Sodium: 346.625 mg
Carbohydrates: 36.25 grams
Fiber: 7 grams
Protein: 9.375 grams