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Veggie Burgers

While I’m not a vegetarian, I really enjoy vegetarian foods. Veggie burgers are one of my favorites because they often highlight delicious vegetarian flavors and are so versatile. In addition to eating them as a burger you can put them on top of salads or crumble them in egg scrambles. Store-bought veggie burgers often are full of salt and additives, so I prefer to make my own. They can be a little time consuming, so I prefer to make a bunch of them and freeze them for use later. I had a.m.a.z.i.n.g. walnut veggie burger at Jac’s in Madison and decided it was time I tried a few few new recipes. These burgers turned out great. J and Eli love them too!

These burgers can be prepped and frozen to be cooked fully from frozen when you are ready. Another option that saves a lot of time later is to prepare them fully, let them cool, and them freeze them individually. The latter option allows you to just warm them up in the microwave, on a GF grill, or in a skillet when you are in the mood. It saves a lot of time and is less messy since they are fully cooked already.

The key to freezing these is to line a baking sheet with wax paper and place the burgers on the paper individually. Be sure they are not touching. Put this in the freezer for about 2 hours, or until the burgers are hard. At this point you can remove them from the paper and place them in a freezer bag. It is critical that you do it this way so the burgers are individually frozen. If you don’t the burgers will freeze stuck together. This isn’t a huge deal if you plan to thaw them all at once, but it makes it impossible to remove individual burgers from the freezer. It is also a problem if they aren’t pre-cooked, because they will need to be thawed and then they will just a be a big pile of mush. This approach of freezing individually has been a live saver and can be used for anything you are freezing. We use it all the time in the summer when berries are in season!

 

veggie burgers-blackbeanSpicy Sweet Potato and Black Bean Burgers
Recipe from Ambitious Kitchen

 

 

veggie burgers-chickpea walnutChickpea-Walnut Burger
Recipe Adapted from Big Mike Eats

veggie burgers3veggie burgers2

 

 

 

 

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Posted by on March 24, 2015 in Nutrition

 

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Smokey Sweet Potato Burgers

photo 1While I have taken a new liking to beef (poor J wouldn’t fare well eating an entire 1/2 a cow by himself), I still really love veggie burger. We had a few sweet potatoes on the counter that I was planning to into wedges and eat as a side, I stumbled across this recipe and my plans quickly changed. A smokey sweet potato veggie burger made with a few simple ingredients I had on hand – why yes, I will put on my grown-up cooking pants and actually make a dish instead of just throwing together the simplest thing I can think of (and this was pretty simple…I can’t take too much credit).

The original recipe (as with all veggie burger recipes) said to cook it in a pan. I don’t know about you, but I have never had luck with this. They always break into a bunch of pieces or stick to the pan. They never turn out like they look in the picture. For that reason, I opted to bake these in the oven instead. I am very happy I did because they turned out great and kept their shape.

Sweet potatoes and beans are both starchy, so the idea of putting it on a burger bun, no matter how healthy, wasn’t really of interest to me. Instead, I topped with with some mozzarella and served it over a bed of spinach with hot, sautéed veggies, pepitas (fancy word for pumpkin seed), and balsamic vinegar.

Smokey Sweet Potato Burgers
adapted from a recipe by How Sweet it is

Ingredients

  • 2 cups cooked sweet potatoes with skins removed (I used 3 small potatoes)
  • 1 can garbanzo beans, drained and rinsed (any white bean should work)
  • 1/3 cup panko bread crumbs
  • 1/3 cup flour (any kind that suits you)
  • 2 egg whites, lightly beaten
  • 1/2 tbsp paprika
  • 1 clove of roasted garlic, minced (maybe 1-2 tsp dried)
  • 1 tbsp dried parsley
  • 1/4 teaspoon cumin
  • cooking spray

Directions

  1. Preheat oven to 350F. Line  baking sheet with foil and spray generously with cooking spray. Set aside.
  2. Place the sweet potatoes and beans in a large bowl. Mash up with a potato masher (Don’t use a food processor because the mixture will become too sticky – think hummus).
  3. Add the remaining ingredients and mash together. Mix well.
  4. Place in the refrigerator for 10 minutes to firm up.
  5. Remove from refrigerator and begin making patties. Have some extra flour ready to make this process less sticky. Place your hands in the flour and then grab a small handful of the mixture. Form into a patty and place on the prepared pan. Dip you hands in the flour each time before you make a new patty.
  6. Once all of the patties are prepared, spray them on top with cooking spray and place in the oven. Bake for 15 minutes. Remove and flip with a spatula. Spray the tops again and return to the over for 15 minutes. Remove and flip. If they seem sturdy enough, they are done. If they still seem like they could easily break or are soft in the middle, spray again and cook for an extra 10 minutes. Continue to flip and check until they seem to be cooked all the way through.
  7. Serve on a bun, over greens, or alone with freshly sautéed vegetables. Enjoy!

 

 
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Posted by on January 7, 2014 in Nutrition

 

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