Black Bean, Kale and Sweet Potato Burgers

28 Feb Black Bean, Kale and Sweet Potato Burgers

Black Bean, Kale and Sweet Potato Burgers

 

By: Toby Amidor

Nutrition Information

• Serves: 4 servings

• Serving size: 1 burger
• Calories: 308.95

• Fat: 9.63 g
• Saturated fat: 1.29 g
• Carbohydrates: 45.26 g
• Sugar: 8.59 g
• Sodium: 295.07 mg
• Fiber: 6.83 g
• Protein: 10.81 g
• Cholesterol: 31.0 mg

Prep time:  20 mins

Cook time:  1 hour 10 mins

Total time:  1 hour 30 mins

Print

Photo Courtesy of Karmen Meyer

Ingredients

• Nonstick cooking spray
• 1 large sweet potato, washed and dried
• 3 tablespoons olive oil, divided
• 1 cup chopped kale
• 1 clove garlic, crushed
• ½ cup unflavored breadcrumbs
• 1 large egg
• 1 teaspoon ground cumin
• ½ teaspoon paprika
• 1 (15.5 oz) can no added salt black beans, drained and rinsed.
• 6 whole wheat buns (about 110 calories each)
• 6 tablespoons low salt ketchup

Instructions

1. Preheat the oven to 425°F. Line a baking sheet with aluminum foil and coat with nonstick cooking spray.
2. Using a fork, poke holes around the sweet potato. Bake until the potato is tender, 45 to 50 minutes. Set aside to cool, 10 to 15 minutes.
3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. When the oil is shimmering, add the kale and cook until wilted, 3 minutes. Set aside to cool for 10 minutes.
4. When the sweet potato is cool enough to handle, scoop the flesh and place into the food processor or blender. Add the kale, garlic, breadcrumbs, egg, cumin, and paprika. Puree the mixture until smooth.
5. Spoon the mixture into a large bowl and fold in the black beans.
6. Using clean hands divide the mixture into 6 even pieces and roll into a large ball. Place the burgers on a clean plate. Using the palm of your hand, press to create a burger. Repeat with the remaining batter to make 6 burgers. Cover and place the plate in the refrigerator for at least 30 minutes and up to 8 hours.
7. Heat 1 tablespoon of olive oil in the same large skillet. When the oil is shimmering, add three of the burgers and cook until browned, 4 minutes on each side. Repeat with the remaining 1 tablespoon of olive oil and 3 burgers.
8. Place the 6 burgers into each of 6 containers. The buns and ketchup should be stored separately. Store the burgers and buns in the refrigerator for up to 4 days and in the freezer for up to 2 months.
9. To defrost, place the buns and burgers in the refrigerator overnight. Reheat the burger, uncovered, in the microwave on high for 45 seconds to 1 minute. The bun can be toasted before eaten. Spread 1 tablespoon of ketchup onto the bun and then insert with the burger.

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