Ingredients
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For the burgers:
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1 cup cooked black beans (canned are fine), drained and rinsed well
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1 medium sweet potato, peeled and grated
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1 small onion, finely chopped
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1 clove garlic, minced
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1 tablespoon olive oil
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½ teaspoon ground cumin
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¼ teaspoon smoked paprika
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¾ teaspoon chili powder
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Salt and black pepper to taste
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1 large egg
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¼ cup unsweetened applesauce
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¼ cup panko breadcrumbs
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¼ cup flour
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For the mango chutney:
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1 ripe mango, diced
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1/4 red onion, thinly sliced
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Juice of 1 lime
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2 tablespoons brown sugar
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2 tablespoons light agave nectar or honey
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Pinch of salt
Directions
Subtitle: Hearty, Flavorful, and Satisfying Vegan Burgers Inspired by West African Cuisine
Ingredients:
For the burgers:
1 cup cooked black beans (canned are fine), drained and rinsed well
1 medium sweet potato, peeled and grated
1 small onion, finely chopped
1 clove garlic, minced
1 tablespoon olive oil
½ teaspoon ground cumin
¼ teaspoon smoked paprika
¾ teaspoon chili powder
Salt and black pepper to taste
1 large egg
¼ cup unsweetened applesauce
¼ cup panko breadcrumbs
¼ cup flour
For the mango chutney:
1 ripe mango, diced
1/4 red onion, thinly sliced
Juice of 1 lime
2 tablespoons brown sugar
2 tablespoons light agave nectar or honey
Pinch of salt
Instructions:
1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the black beans, sweet potato, onion, garlic, olive oil, cumin, paprika, chili powder, salt, and pepper until well mixed. Mix in the egg, applesauce, and breadcrumbs until just combined. Don’t overmix – you want some texture from the sweet potatoes!
3. Divide the mixture into four equal portions and shape each portion into a patty about 3 inches wide. Place the patties on a baking sheet lined with parchment paper or a silicone mat.
4. While the burgers are resting, prepare the mango chutney: In a small bowl, mix together the diced mango, red onion, lime juice, brown sugar, agave nectar, and pinch of salt. Set aside.
5. Bake the burgers for about 15 minutes per side, or until they reach your desired level of doneness. Remove from the oven and let them cool slightly before assembling.
6. To assemble, spread some vegan mayo or avocado on the bottom half of your bun, followed by arugula leaves. Top with a burger patty, sliced tomato, and lettuce. Drizzle with a little bit of extra mango chutney if desired. Finish off with another slice of bread, cut side up, and serve immediately.
Serves 4
Difficulty: Easy
Nutrition Information Per Serving (without bun):
Calories: 245kcal | Carbohydrates: 32g | Protein: 12g | Fat: 12g | Saturated Fat: 1g | Fiber: 9g | Sugar: 10g
Note: If you prefer a gluten-free option, use gluten-free breadcrumbs and a gluten-free bun.
Steps
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1
Done
|
Preheat your oven to 400°F (200°C). |
|
2
Done
|
In a large bowl, combine the black beans, sweet potato, onion, garlic, olive oil, cumin, paprika, chili powder, salt, and pepper until well mixed. Mix in the egg, applesauce, and breadcrumbs until just combined. Don't overmix - you want some texture from the sweet potatoes! |
|
3
Done
|
Divide the mixture into four equal portions and shape each portion into a patty about 3 inches wide. Place the patties on a baking sheet lined with parchment paper or a silicone mat. |
|
4
Done
|
While the burgers are resting, prepare the mango chutney: In a small bowl, mix together the diced mango, red onion, lime juice, brown sugar, agave nectar, and pinch of salt. Set aside. |
|
5
Done
|
Bake the burgers for about 15 minutes per side, or until they reach your desired level of doneness. Remove from the oven and let them cool slightly before assembling. |
|
6
Done
|
To assemble, spread some vegan mayo or avocado on the bottom half of your bun, followed by arugula leaves. Top with a burger patty, sliced tomato, and lettuce. Drizzle with a little bit of extra mango chutney if desired. Finish off with another slice of bread, cut side up, and serve immediately. |
