Sweet potato burgers
Sweet potato burgers are light, fluffy veggie burgers made entirely from plant based ingredients and and are quick and easy to make. They can be prepared ahead of time and are prepared using low cost ingredients so will be kind to your budget.
Ingredients
- 1 sweet potato medium sized (450g to 500g)
- 260 g cooked chick peas drained and patted dry with paper
- 1 onion small
- 1 to 2 garlic cloves
- 3 teaspoon paprika
- 3 teaspoon oregano
- 1 teaspoon baking powder
- 2 teaspoon flour plus a little extra for shaping
- Salt and pepper
- 15 ml olive oil extra virgin
Instructions
- Pierce the skin of the sweet potato and cook in a microwave until soft.
- Roughly chop the onion and garlic then blitz for a few seconds in a food processor.
- Add the chick peas to the onion and garlic and blitz chop.
- Transfer the chick peas, onion and garlic to a large bowl.
- Add the cooked sweet potato (except the skin) to the bowl of other ingredients and mix well.
- Add the paprika, oregano, flour, baking powder and a little salt and pepper and mix well.
- Form into 6 burger shapes by hand, adding a little extra flour if the mixture is sticky.
- Cook in a little hot oil for a few minutes on either side.
Notes
How to serve
- Serve in a burger bun packed with salad garnish and your favourite salsa.
- You could serve your homemade burgers with flatbread, rice and fresh veggies.
- Or you could serve them alongside a portion of sweet potato fries.
- Cover and store in the fridge for up to 2 days.
- They can also be frozen. Defrost at room temperature before cooking.
- If you don't have a food processor the onion and garlic can be chopped by hand and the chick peas can be mashed using a fork or potato masher.
- Dried chick peas could be used but they would need to be soaked and cooked first.
- Sweet potato burgers which have been stored in the fridge or frozen may become soft. Reform and add a little extra flour if needed.
- Adjust the amount of paprika and oregano to suit your taste.
- If the burgers lose their shape slightly while they are being cooked they can easily be reformed with a knife.
Nutrition
Calories: 220kcalCarbohydrates: 35gProtein: 7gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 430mgPotassium: 514mgFiber: 8gSugar: 5gVitamin A: 11735IUVitamin C: 5mgCalcium: 182mgIron: 3mg
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