Ingredients with Measurements:
- 1 cup cooked quinoa
- 1 large sweet potato, roasted and mashed
- 1 can black beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped red onion
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Special equipment needed:
- Food processor
- Baking sheet
- Parchment paper
- Large mixing bowl
- Measuring cups and spoons
- Spatula
- Grill or skillet
Step-by-step instructions:
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. In a food processor, pulse the black beans until they are mostly mashed but still have some texture.
3. In a large mixing bowl, combine the mashed sweet potato, cooked quinoa, mashed black beans, breadcrumbs, cilantro, red onion, cumin, smoked paprika, garlic powder, salt, and black pepper. Mix well.
4. Form the mixture into 6-8 patties, depending on the desired size.
5. Place the patties on the prepared baking sheet and brush both sides with olive oil.
6. Bake for 20-25 minutes, flipping halfway through, until the patties are golden brown and crispy on the outside.
7. Heat a grill or skillet over medium-high heat. Cook the patties for 3-4 minutes per side, until heated through and grill marks appear.
Time:
Preparation time: 20 minutes
Cooking time: 25 minutes
Temperature:
Oven temperature: 400°F
Grill/skillet temperature: medium-high heat
Serving size:
6-8 patties
Nutritional information:
Per serving (1 patty):
Calories: 180
Total Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 340mg
Total Carbohydrates: 28g
Dietary Fiber: 6g
Sugars: 2g
Protein: 7g
Substitutions for ingredients:
- Instead of black beans, you can use chickpeas or kidney beans.
- Instead of sweet potato, you can use butternut squash or pumpkin.
- Instead of breadcrumbs, you can use almond flour or oat flour.
- Instead of cilantro, you can use parsley or basil.
- Instead of red onion, you can use yellow onion or shallots.
Variations:
- Add 1/4 cup of crumbled feta cheese to the mixture for extra flavor.
- Serve the burgers with avocado slices and a dollop of sour cream.
- Make mini burgers and serve them as appetizers.
- Add 1/4 cup of chopped sun-dried tomatoes to the mixture for a Mediterranean twist.
Tips and tricks:
- Make sure the sweet potato is fully cooked and mashed before adding it to the mixture.
- If the mixture is too wet, add more breadcrumbs or flour.
- If the mixture is too dry, add a splash of water or vegetable broth.
- To make the patties ahead of time, store them in the fridge for up to 3 days or in the freezer for up to 1 month.
Storage instructions:
Store the cooked patties in an airtight container in the fridge for up to 3 days.
Reheating instructions:
Reheat the patties in the microwave or oven until heated through.
Presentation ideas:
Serve the patties on a bed of greens with sliced tomatoes and avocado.
Garnishes:
Top the patties with a dollop of hummus or tzatziki sauce.
Pairings:
Serve the burgers with sweet potato fries or a side salad.
Suggested side dishes:
- Roasted vegetables
- Quinoa salad
- Grilled corn on the cob
Troubleshooting advice:
- If the patties are falling apart, add more breadcrumbs or flour to the mixture.
- If the patties are too dry, add a splash of water or vegetable broth to the mixture.
Food safety advice:
- Make sure the sweet potato is fully cooked before adding it to the mixture.
- Store the cooked patties in the fridge for up to 3 days.
- Reheat the patties until heated through before serving.
Food history:
Quinoa and sweet potato are both native to South America and have been staple foods for centuries.
Flavor profiles:
The burgers are savory and slightly sweet, with a hint of smokiness from the paprika.
Serving suggestions:
Serve the burgers on a bun with your favorite toppings, or on a bed of greens for a lighter option.
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