Ingredients
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For the burgers:
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1 can (15 oz) black beans, drained and rinsed
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1 medium sweet potato, cooked and mashed
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1 small onion, grated
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1 clove garlic, minced
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1/4 cup chopped fresh cilantro (optional)
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1 teaspoon chili powder
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1 teaspoon smoked paprika
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1/4 teaspoon cayenne pepper (more or less depending on desired heat)
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For the dairy-free tzatziki sauce:
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1 large ripe avocado, diced
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1 small cucumber, peeled and diced
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1 tablespoon lemon juice
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1/4 cup plain Greek yogurt
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1/4 cup water
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1/4 teaspoon dried mint leaves (optional)
Directions
Sub_title: A Delicious and Nutritious Vegetarian Burger Inspired by 150 Cuisines
Description: These veggie burgers are packed full of protein, fiber, and flavor! They’re made with black beans, sweet potatoes, and a variety of spices to create a satisfying meal that’s both kid-friendly and adult-approved. Serve them on whole grain buns with your favorite toppings like avocado, tomato, lettuce, and dairy-free tzatziki sauce.
Ingredients:
For the burgers:
1 can (15 oz) black beans, drained and rinsed
1 medium sweet potato, cooked and mashed
1 small onion, grated
1 clove garlic, minced
1/4 cup chopped fresh cilantro (optional)
1 teaspoon chili powder
1 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper (more or less depending on desired heat)
For the dairy-free tzatziki sauce:
1 large ripe avocado, diced
1 small cucumber, peeled and diced
1 tablespoon lemon juice
1/4 cup plain Greek yogurt
1/4 cup water
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried mint leaves (optional)
Instructions:
Step 1: Prepare the burgers:
Preheat your oven to 375°F. In a large bowl, mix together the drained black beans, cooked sweet potato, grated onion, minced garlic, cilantro (if using), chili powder, smoked paprika, salt, black pepper, and cayenne pepper until well combined. Divide the mixture into four equal portions and shape each portion into a patty about 1/2 inch thick. Place the patties onto a lined baking sheet and bake for 15 minutes per side or until lightly browned.
Step 2: Make the dairy-free tzatziki sauce:
While the burgers are baking, prepare the tzatziki sauce. Combine the diced avocado, diced cucumber, lemon juice, Greek yogurt, water, salt, black pepper, and dried mint leaves (if using) in a blender or food processor. Blend until smooth. Taste and adjust seasonings as needed. Set aside.
Step 3: Assemble the burgers:
Once the burgers are done, remove them from the oven and let cool slightly. To assemble, place one burger patty onto a whole wheat bun bottom. Top with sliced avocado, diced tomato, shredded lettuce, and a generous dollop of the dairy-free tzatziki sauce. Add additional toppings if desired, such as salsa, hummus, or more avocado. Serve immediately.
Note: If you prefer a crispier texture on your burgers, try pan-frying them in a non-stick skillet over medium-high heat instead of baking them. Simply add a drizzle of oil to the pan before adding the burgers.
Steps
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1
Done
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Step 1: Prepare the burgers: |
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2
Done
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Step 2: Make the dairy-free tzatziki sauce: |
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3
Done
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Step 3: Assemble the burgers: |
