Sweet Potato Chickpea Burgers peasandcrayons.com
COURSE MAIN COURSE
CUISINE AMERICAN
KEYWORD SWEET POTATO CHICKPEA BURGERS
PREP TIME 30 MINUTES
COOK TIME 10 MINUTES
TOTAL TIME 40 MINUTES
SERVINGS 8 SERVINGS
CALORIES 328 KCAL
INGREDIENTS :
- 1.5 ?u?? cooked m??h?d sweet potato
- 15 ?z can ?f ?h??k???? (drained ?nd r?n??d)
- 15 oz ??n of ??nn?ll?n? beans (drained ?nd rinsed)
- 1/2-1 cup ?f d???d b?ll pepper
- 1 medium-large j?l???n? diced
- 1 cup finely d???d red onion
- 1 cup f?n?l? diced white onion
- 3 ?l?v?? garlic m?n??d
- 3 fl?x eggs
- 1.5-2 ?u?? ?ld-f??h??n?d rolled ??t? (not ?n?t?nt)
- 2-4 TBSP extra virgin ?l?v? ??l ?r avocado ??l
- 1.5 t?? ?um?n
- 1 t?? Italian ?????n?ng blend (I love u??ng Mr?. D??h)
- 1 tsp g?rl?? ??wd?r
- 1/2 t?? ?ru?h?d r?d ?????r flakes
- 1/2 tsp cayenne pepper
- 1/2 t?? ??lt
- freshly gr?und black pepper, ??r?l??, ?nd r?d ?????r fl?k??, t? t??t?
INSTRUCTIONS :
- To ?t?rt, ?r?? ??ur flax ?gg? by adding 9 t?bl?????n? of w?t?r t? 3 tablespoons of ground fl?x seeds.
- Whisk t?g?th?r ?nd refrigerate f?r 15-30 m?nut?? t? set.
- B?k? ?r m??r?w?v? ??ur ?w??t potato ?nd remove/discard the ?k?n. Set aside.
- Dr??n ?nd r?n?? b??n?, then ?dd t? the ?w??t potato.
- N?xt saute ??ur ?n??n, bell ?????r, ?nd j?l???n?? in ???r?x 2-4 t?bl?????n? ?f oil w?th a f?w ?r?nk? ?f fr??hl? gr?und bl??k ?????r ?nd a ??r?nkl? ?r tw? of r?d ?????r fl?k??.
- Aft?r ?b?ut 7 m?nut?? ?r ??, add garlic and ??nt?nu? t? ??ut? until the v?gg??? ?r? tr?n?lu??nt and tender.
- Wh?l? th?? ???k, use a large w??d?n spoon ?r ??t?t? masher t? partially m??h th? beans, but not full?. You ??n ?l?? l?ghtl? ?h?? th?m ?n a f??d ?r??????r or bl?nd?r if d???r?d, but the texture fr?m th? b??n? ?? great ?? tr? t? k??? th?m ?hunk?. Th?? whole beans g?v? th? burgers a meaty t?xtur? th?t m?k?? me f??l l?k? I'm ??t?ng a traditional burger. Onl? they're healthier... ?nd m?r? flavorful... ?nd yes, just plain ?w???m? th?? w??.
- F?r th? ??t?, th?? ??n b? l?ft whole ?r "?h????d" b? gr?nd?ng them in a blender ?r food processor. If ??u'r? sneaking th?m ???t a picky fr??nd ?r f?m?l? m?mb?r, ?ul??ng ?? the w?? t? g?, ?f ??u'r? ?r????d f?r t?m?, t??? th?m ?n wh?l?! I'v? h?d luck b?th w???!
- On?? your v?gg??? ?r? r??d?, tr?n?f?r to a l?rg? b?wl w?th the b??n?, sweet ??t?t?, fl?x ?gg?, ?nd r?w ??t?, ?nd then add ??ur herbs/spices t? season. I u?u?ll? t??t? and ?n?ff ?? I go and ?dju?t th? ?????? ?l?ng the w??. A little ?xtr? g?rl??, cumin, and red ?????r fl?k?? made their w?? ?nt? these b?d boys! YUM! L?t ??ur senses b? ??ur gu?d? =)
- In ?rd?r t? gauge how much of th? ??t? to ?dd, ?t?rt b? ?dd?ng 1 ?nd 1/2 cups ?nd m?x thoroughly. Next t?k? a l??k ?t your mixture. It ?h?uld b? a little ?n th? ?hunk? side ?nd ?l?ghtl? ?t??k?. If ?t feels too w?t t? f?rm into ?r???r v?gg?? burg?r? you'll w?nt t? add an ?xtr? half ?u?.
- G??d to g?? Th? n?xt step ?? t? f?rm th? b??n ?nd v?gg?? m?x ?nt? b?ll?.
- Cu? ???h b?ll in your h?nd? ?nd ??u??z?, ?r????ng ?t into a compact disc. Think of ?t ?? ?tr???-r?l??f!
- Form into 8 ??tt???, ??v?r, and r?fr?g?r?t? f?r 30-60 m?nut??.
- F??l fr?? t? prep these overnight f?r th? f?ll?w?ng day.
- Ready to eat? P?ur a t??n? bit of oil ?n a ?k?ll?t, heat to h?gh, and ???k for a f?w minutes on ???h ??d? until ??u'r? left with a g?ld?n ?ru?t and a warm ??nt?r. C??k a few ?t a time, trying n?t t? ?v?r?r?wd the ?k?ll?t, ?t'll b? easier this way.
- ................................
- ...............................
Full Instructions Visit : peasandcrayons.com
Sweet Potato Chickpea Burgers
4/
5
Oleh
home recipes
