black bean and corn veggie burger sweet potato bun
Elden Duderstadt
Ingredients
- Black beans (primary protein source)
- Sweet potatoes (softens to become the bun, rich in beta-carotene)
- Corn kernels (adds natural sweetness and texture)
- Quinoa or oats (for additional binding and texture)
- Dijon mustard (enhances flavor profile)
- Garlic powder (boosts savory taste)
- Onion powder (additional depth of flavor)
- Spices: cumin, paprika, chili powder (spicy and smoky notes)
- Egg (optional, for binding; use flax eggs or a vegan alternative for plant-based options)
- Olive oil (for cooking and added health benefits)
- Salt and pepper (to taste)
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Steps
### Black Bean and Corn Veggie Burger with Sweet Potato Buns: A Recipe Guide
#### Introduction
Looking for a hearty, healthy, and flavorful veggie burger that’s both plant-based and packed with nutrients? This recipe combines the richness of black beans and corn with the natural sweetness of sweet potato buns. Follow these detailed steps to create an exciting twist on traditional burgers.
#### Ingredients:
- 1 medium sweet potato
- 2 cans of black beans, drained and rinsed
- 1 large onion, finely chopped
- 1 cup frozen corn kernels (thawed)
- 3 cloves garlic, minced
- 1/4 cup quinoa flour or whole wheat flour
- 1 tablespoon ground flaxseed mixed with 2 tablespoons water
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for cooking
#### Equipment:
- Blender or food processor
- Mixing bowl
- Baking sheet lined with parchment paper
### Step-by-Step Instructions:
#### Preparing the Sweet Potato Buns
1. **Peel and Bake the Sweet Potato**: Wash the sweet potato, poke several holes in it with a fork, and bake at 400°F (205°C) for about 45 minutes or until soft. Let it cool.
2. **Blend the Sweet Potato**: Peel the cooled sweet potato and blend it in a food processor or blender until smooth.
3. **Mix Ingredients**: In a large mixing bowl, combine the blended sweet potato, quinoa flour, ground flaxseed (mixed with water), cumin, salt, and pepper. Mix well to form a dough-like consistency.
4. **Form Buns**: Divide the mixture into 8 equal portions and shape each portion into a small ball. Place them on the prepared baking sheet.
5. **Bake Sweet Potato Buns**: Preheat your oven to 375°F (190°C). Bake for about 20-25 minutes until they are firm and lightly golden. Set aside.
#### Making the Veggie Burger Patties
1. **Combine Ingredients**: In a blender or food processor, combine black beans, chopped onion, thawed corn kernels, minced garlic, cumin, salt, and pepper. Blend until well combined but not overly smooth.
2. **Form Patties**: Take small portions of the mixture (about 1/4 cup each), roll them into patties. Press down slightly to form a flat patty shape.
3. **Fry or Bake**: Heat a non-stick pan with olive oil over medium heat. Fry the patties for about 5-7 minutes on each side until golden brown, or bake at 375°F (190°C) for about 12-15 minutes.
#### Assembling and Served
1. **Toast Buns**: Toast your sweet potato buns lightly in a toaster oven or microwave to enhance their flavor and texture.
2. **Assembly**: Place a veggie burger patty on the bottom bun, add your favorite toppings such as avocado slices, lettuce, tomato, or vegan cheese (optional), and cover with the top bun.
3. **Serve**: Enjoy your delicious Black Bean and Corn Veggie Burger with Sweet Potato Buns immediately while warm!
#### Tips for Success
- Ensure all ingredients are at room temperature for easier blending.
- Adjust seasoning to taste before finalizing your burgers.
- For a vegan cheese option, you can use dairy-free cheddar or try nutritional yeast for an extra cheesy flavor.
This recipe is perfect for vegans, vegetarians, and anyone looking to enjoy a healthy, delicious meal. The sweet potato buns provide a natural sweetness that complements the savory black bean and corn patties beautifully. Enjoy this wholesome burger while boosting your nutrient intake!