Certainly! I’d be happy to provide you with a detailed recipe for Sweet Potato Bean Burgers with Maple Dijon Sauce.
What is it:
Sweet Potato Bean Burgers with Maple Dijon Sauce is a delicious and nutritious vegetarian burger option. These burgers are made from a combination of sweet potatoes and beans, giving them a hearty texture and a sweet and savory flavor profile. The Maple Dijon Sauce adds a wonderful tangy and slightly sweet kick to the burgers.
History:
While the exact origin of this specific recipe is unclear, sweet potato and bean-based burgers have become popular in recent years as a healthier and plant-based alternative to traditional meat burgers. The combination of sweet potatoes and beans provides a great source of nutrients and flavors.
Components:
For the Sweet Potato Bean Burgers, you will need:
For the Burger Patties:
- 2 medium sweet potatoes, peeled and diced
- 1 can (15 oz) of black beans, drained and rinsed
- 1/2 cup breadcrumbs (you can use gluten-free breadcrumbs if needed)
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- Cooking oil for frying
For the Maple Dijon Sauce:
- 1/4 cup maple syrup
- 2 tablespoons Dijon mustard
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
Steps to Prepare:
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Boil the sweet potatoes until they are tender, usually for about 10-15 minutes. Drain and let them cool slightly.
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In a large bowl, combine the cooked sweet potatoes and black beans. Mash them together using a fork or potato masher until they are well combined but still have some texture.
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Add the breadcrumbs, finely chopped onion, minced garlic, ground cumin, smoked paprika, salt, and pepper to the sweet potato and bean mixture. Mix everything thoroughly.
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Form the mixture into burger patties. You can make 4-6 patties depending on your preference.
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Heat a skillet or frying pan over medium heat and add a bit of cooking oil. Cook the burger patties for about 4-5 minutes on each side or until they are nicely browned and heated through.
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While the burgers are cooking, prepare the Maple Dijon Sauce by whisking together the maple syrup, Dijon mustard, apple cider vinegar, salt, and pepper in a small bowl.
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Serve the Sweet Potato Bean Burgers on buns of your choice, drizzled with the Maple Dijon Sauce, and with your favorite burger toppings like lettuce, tomato, and red onion.
Time Needed:
The total time needed to prepare Sweet Potato Bean Burgers with Maple Dijon Sauce is approximately 45-60 minutes, including preparation and cooking time.
Enjoy your homemade Sweet Potato Bean Burgers with a flavorful Maple Dijon Sauce! They make for a satisfying and wholesome meal that’s perfect for vegetarians and anyone looking to enjoy a tasty burger alternative.
Certainly, here are the nutrition facts and some health information for Sweet Potato Bean Burgers with Maple Dijon Sauce:
Nutrition Facts (Per Serving, assuming 4 servings):
- Calories: Approximately 300-350 kcal
- Total Fat: About 2-4 grams
- Saturated Fat: Less than 1 gram
- Cholesterol: 0 milligrams
- Sodium: About 400-500 milligrams (mainly from the sauce and salt)
- Total Carbohydrates: Approximately 60-70 grams
- Dietary Fiber: Around 10-12 grams
- Sugars: About 20-25 grams (mostly from sweet potatoes and the maple syrup)
- Protein: Approximately 10-12 grams
- Vitamins and Minerals (Approximate Daily Values):
- Vitamin A: 150-200% DV (from sweet potatoes)
- Vitamin C: 20-25% DV
- Iron: 10-15% DV
- Calcium: 8-10% DV
- Potassium: 15-20% DV
Health Information:
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High in Fiber: These burgers are rich in dietary fiber, primarily from the sweet potatoes and beans. Fiber is essential for digestive health and can help you feel full and satisfied.
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Low in Saturated Fat: These burgers are low in saturated fat, which is beneficial for heart health. The primary source of fat in this recipe is likely from the cooking oil used for frying and minimal fat from the breadcrumbs.
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Good Source of Vitamins: Sweet potatoes are a significant source of vitamin A, which is essential for maintaining healthy skin, vision, and the immune system. They also provide vitamin C, an antioxidant that supports the immune system.
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Protein from Beans: The black beans in this recipe contribute to the protein content. Beans are a great plant-based protein source and also provide important minerals like iron and potassium.
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Maple Dijon Sauce: While the sauce adds flavor, it also contributes to the sugar and sodium content of the dish. Be mindful of the amount of sauce you use if you are watching your sugar or sodium intake.
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Customization: You can further enhance the nutritional profile by using whole-grain buns for added fiber, and you can adjust the amount of sauce to control sugar and sodium intake.
These Sweet Potato Bean Burgers with Maple Dijon Sauce offer a balanced meal with a good mix of carbohydrates, protein, and fiber. They are a nutritious and tasty option, especially for those looking to incorporate more plant-based ingredients into their diet.
