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Sport&Health News

Sweet Potato And Black Bean Burgers

Posted by Judi Samuels, M.A. on Oct 29, 2017 9:00:00 AM

 

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These yummy vegetarian burgers are an alternative to the usual fare at most tailgates. They can be made ahead and easily reheated, and served as 6 regular sized burgers or 12 sliders. Or stack two small ones together! Simple, delicious and heart-healthy!!

 

Ingredients (Makes 6)

  • 2 cups mashed sweet potato (= 2 large sweet potatoes; I prefer white Japanese yams)
  • 1 cup cooked low-sodium black beans, rinsed and well-drained
  • 1 - 1 1/2 cups cooked brown rice or quinoa
  • 1/2 cup finely diced green onion
  • 2 1/2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1/4 tsp each pink Himalayan sea salt and pepper
  • 1/4 tsp chipotle powder
  • (Optional) 1/2 cup walnut or pecan meal if needed to thicken

 

Directions

  1. Preheat oven to 400 degrees. Bake sweet potatoes until soft and tender. Set aside and then peel when cool enough to handle. Reduce oven heat to 375.
  2. While potatoes are baking, cook rice or quinoa.
  3. Add black beans to a mixing bowl and mash coarsely with a fork. Then add sweet potatoes and mash together. Add rice, green onion, spices. Mix to combine. Taste and adjust seasonings; be creative and add other flavorings you like. It should be moist but moldable and only add meal if necessary. Optional idea: Add chopped mushrooms!
  4. Lightly grease a baking sheet and line a quarter-cup measuring cup with plastic wrap. Fill the measuring cup with mixture. Scrape down and pack, then lift out and transfer to baking sheet. Gently press down to mash into burger shape. Not too much. Thinner burgers will cook faster.
  5. Bake burgers for 30-45 minutes, carefully flipping over half way through. Bake to preference- longer makes them firmer and drier.
  6. Serve with grilled onions, avocado, mustard or ketchup (See my ketchup recipe on my website, www.judisamuels.com!)

 

FOR AN ADDED TREAT, SERVE WITH WHISKEY BBQ KETCHUP!

 

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Topics: Good Eats

Judi Samuels, M.A.

Written by Judi Samuels, M.A.

Judi Samuels has spent over 25 years in Fitness, working as a Nutritionist, Master Personal Trainer, and Group Exercise Instructor. Judi has been featured in TV and radio appearances and is a frequent presenter to organizations such as Avon Walk for Breast Cancer. Currently, Judi is serving as a Master Personal Trainer and their onsite Club Nutritionist, providing fitness, nutritional and wellness counseling to club members and non-members. Judi is a frequent contributor to our blog as our featured Nutritionist. She has blogged weekly for a national club industry publication and Club Solutions Magazine about nutrition services in health and fitness clubs. She is the recipient of numerous company and club awards, and is ranked as one of our “Most Wanted Trainers.” Judi has worked with a very diverse clientele. Clients’ ages have ranged from 12 to 86, and have included marathon runners and other sports enthusiasts (e.g., tennis and golf), as well as many trying fitness for the first time. She has also helped those in special populations, such as pre- and post-natal, orthopedic and cardiovascular post-rehab, metabolic disorders, and those with a variety of other limitations. With her broad experience, Judi is able to design and implement programs that empower her clients to make lasting lifestyle changes. She inspires everyone to look and feel better, have more vitality, become stronger and healthier and have more confidence in all aspects of their lives.