Recipe: Sweet potato burgers

As the long days and warm nights of summer fade, fall looms on the horizon. And with fall comes a new bounty of seasonal fruits and vegetables. But perhaps you want to stretch out that sunny summer menu just a bit longer.

Well, you’re in luck. Here’s a dish that combines the backyard bliss of the summer grill with the savory goodness of one of fall’s finest: The sweet potato burger.

At first glance, the sweet potato and the burger might not seem like a match made in heaven. Won’t a sweet potato burger be, you know, sweet? Fear not. For this dish, we’ll blend this versatile, nutritious root vegetable with white beans, breadcrumbs, garlic, spices and a touch of fiery cayenne pepper for a rich, savory, spicy treat that even the most ardent meat lover can enjoy.

Serve it hot on a whole wheat bun topped with spinach, onion or even avocado for an explosion of flavor and texture that’s low in fat, high in fiber, and loaded with vitamins and minerals. You can even wrap your burger in lettuce to cut carbs and add a delightful crunch.

Are you ready? Let’s get started.

Ingredients:

⅔ cup mashed, boiled sweet potato (or about ½ of a medium sweet potato, peeled and cooked)

15 ounces white beans, rinsed and drained

¾ cup whole wheat breadcrumbs

¼ teaspoon ground ginger

¼ teaspoon garlic powder

4 tablespoons dried cilantro

½ teaspoon turmeric

¼ teaspoon cayenne pepper

½ teaspoon salt

Ground black pepper to taste

Nonstick cooking spray

4 whole wheat hamburger buns (or lettuce leaves)

Toppings of your choice

Nutrition notables

• White beans are rich in calcium, which helps keeps teeth strong.

• Boiled sweet potatoes, with their high fiber content, slow down blood sugar spikes.

• Turmeric is known for its anti-inflammatory and antioxidant properties. 

Directions:

1. Place the mashed sweet potato and white beans into a food processor. (If you don’t have one, a blender and a bit of patience will work.) Blend until well-combined.

2. Transfer the mixture to a large bowl.

3. Add whole wheat breadcrumbs, ginger, garlic powder, cilantro, turmeric and cayenne. Season generously with pepper. Mix ingredients together well. Adjust seasonings and add additional salt and pepper to taste.

4. Use your hands to form four tightly packed patties about ½-inch thick.

5. Place the patties on a plate, cover it with plastic wrap and put it in the fridge for 10 to 15 minutes.

6. Spray a large, preferably non-stick skillet with cooking spray and place it over medium heat. Place the burgers in the skillet and cook about 2 to 4 minutes on each side until golden brown.

7. Carefully remove from the burgers from the skillet and transfer to buns or lettuce wraps.

8. Add your favorite toppings — keep it simple or get creative.

9. Enjoy!

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