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Sweet Potato Burgers (vegan, GF)

Updated: Mar 27, 2023


These vegetable burgers are anything but ordinary. Hearty and satisfying, they are packed with flavor and nutrients. Soft on the inside, they retain their shape well while cooking and eating.

You can pan-fry or bake them in the oven, and top them with avocado, red onion, herbed or pesto mayo.

I usually make a batch and freeze them to use later as a quick lunch, or a last-minute late night dinner, and frequently as a "breakfast-hash" when served with eggs in the morning.

Hemp hearts and peas make them a bit higher in protein than an average veggie burger, with approximately 7 grams of protein per burger.

They are truly versatile and are quite popular even among the pickiest crowds, I mean kids:)

The recipe is very forgiving, so feel free to experiment with the proportions, spices, and herbs.



Sweet Potato Burgers


Ingredients


  • 5-6 medium sweet potatoes

  • 1 large yellow onion, finely chopped

  • 2-3 medium carrots, grated

  • 2 small zucchinis, grated

  • 1 yellow summer squash, grated

  • 1 cup frozen peas

  • 2/3 cups quick oats, soaked

  • 1 lemon, juiced

  • 1 bunch parsley, stems removed, chopped

  • 1/2 cup hemp hearts

  • 1 tsp of cumin

  • 1 1/2 tsp. Celtic sea salt

  • 3 Tbs. olive or avocado oil for sautéing


Directions:


If you are planning on freezing the burgers, line the cookie sheet with parchment paper. You will place the burgers on the cookie sheet

  1. Preheat the oven to 375 degrees Fahrenheit. Wash and poke a few holes in the sweet potatoes with a fork, and place them on a large, rimmed baking sheet. Bake the sweet potatoes for about 40 minutes or longer until soft, then leave aside to cool.

  2. In the meantime, in a large pan sauté onion with olive oil until soft, add grated carrots, and cook for five more minutes, add zucchini and squash, and cook until the vegetables start to release their juices.

  3. When the sweet potatoes have cooled, peel and mash them in a large bowl. Drain the excess water from the vegetables if there is any, and add the vegetables to the mashed sweet potatoes.

  4. Place oats in a small bowl, pour some hot water over them, and let stand for 5 minutes. Drain the water, and add to the vegetable mixture. Add frozen peas, hemp hearts, chopped parsley, cumin, lemon juice, and salt. Mix gently. Adjust the taste to your liking.

  5. Shape the burgers: Use a measuring cup to measure 1/2 cup of the burger mixture. Gently shape into patties, 3-4 inches in diameter. Place on a baking sheet lined with parchment paper. The mixture will yield approximately 10-12 burgers.

  6. If you are baking the burgers, brush them with olive oil and place them on a lined baking sheet. Bake at 400 degrees Fahrenheit until the patties are golden on the outside about 35 minutes, flipping halfway.

  7. If you are freezing them for later, place the burgers on a lined baking sheet and then transfer them to the freezer for 6-12 hours. When frozen, put them in an air-tight freezer bag. When ready to cook, place the burgers in the oven at 400 degrees Fahrenheit for 15 minutes, or until warmed all the way through.

  8. If you like to pan-fry them, defrost ahead of time and sauté with olive or avocado oil in a cast-iron or ceramic pan.

  9. Top with your favorite topping, mine is usually sliced avocado with lime juice.

  10. They can be served on a bun or wrapped in butter lettuce or just as a little side.

Enjoy!


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