Description
These easy-to-make veggie burgers have the perfect texture and are big on flavor. They are super hearty, nutrient rich and full of wholesome ingredients that are insanely satisfying. They are gluten-free, nut-free, soy-free, egg-free and dairy-free.
To save time, I recommend making the sweet potatoes ahead of time in a pressure cooker. They come out perfect that way and there is no need to peel. I also provide oven directions below if needed.
Ingredients
- 1 medium sized sweet potato (no need to peel if using the pressure cooker method below)
- 1, 15 ounce can white beans (cannellini beans), drained and rinsed
- 1 cup old fashioned rolled oats (gluten-free if desired)
- 1 cup raw pepita seeds (pumpkin seeds)
- 2 large shallot, peeled and roughly chopped
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 cup fresh flat leaf Italian parsley, large stems removed
- 5 tablespoons extra virgin olive oil (for pan-frying)
- Fixings: red onion, avocado, sprouts, lettuce, tomato, my homemade 3-Ingredient Vegan Honey Mustard sauce, Daiya Mozzarella Style Slices
Instructions
- Cook the sweet potato. Place 1 cup of filtered water and a steamer basket in a 6-quart pressure cooker. Place sweet potato on the steamer basket (note you can cook more than one sweet potato at a time if desired). Cook on manual high pressure for 15 minutes and then immediately manual release the pressure when cooking is complete. If you do not have a pressure cooker, see the notes section of this recipe for how to bake a sweet potato in your oven.
- Remove the sweet potato from the pressure cooker using tongs and place on a clean surface to cool. Once the sweet potato has cooled so you can handle it, gently peel away the skin. It should slide right off. Place the sweet potato flesh in a medium mixing bowl and mash using a potato masher or fork. Add the drained white beans to the bowl and mash them with the sweet potato until no whole beans remain. Do not over-mash or your burgers will be mushy. Set mixture aside.
- In a food processor, process the oats and pepita seeds until coarsely ground (about ten seconds). Add the chopped shallots and seasonings (garlic powder, smoked paprika, salt and pepper) and pulse ten times until shallots are minced and incorporated throughout. Add the parsley and pulse until the parsley is minced throughout. You may need to scrape down the sides to ensure everything is evenly distributed.
- Add the mixture from the food processor into the mixing bowl with the sweet potato and white beans. Use a large spoon to gently stir everything together. Divide the mixture into eight even sections and form each section into a patty. I like to roll into a ball and then flatten and press alongside the edges to ensure there are no cracks. You want them to look like burger patties (you want a round saucer-like shape and a little more than an inch thickness).
- Add 3 tablespoons of olive oil to a 12-inch rimmed saute pan that has a fitted cover. Heat the pan over medium to low heat. Once the pan is hot and the oil starts to shimmer add four of the eight patties to the pan leaving space between each patty. Cook 3-5 minutes per side with the lid covered until the edges are golden brown and crispy looking. Gently flip each patty and cook covered on the other side for another 3-5 minutes. Be sure to watch closely to avoid burning them. Once cooking is complete, remove from the pan. Add 2 more tablespoons of oil to the pan to cook the final four patties repeating the same process of cooking 3-5 minutes per side while covered. Enjoy immediately with your favorite fixings (see fixing suggestions in the ingredient list). If storing, allow the patties to cool to room temperature first then store in an airtight container in your refrigerator for up to one week.
Notes
How to Bake a Sweet Potato in Your Oven:
1) Place a baking sheet lined with aluminum foil on the bottom rack of your oven. Preheat your oven to 425 degrees F. Pierce the potato with a fork on one side then place directly on the middle rack (not on a baking sheet and not wrapped in foil).
2) Bake for 40-45 minutes or until tender and the skin is thin and toasty. Baking time will vary based on the diameter of your sweet potato. You may need up to 60 minutes for a large sweet potato. The bottom baking sheet will catch any drippings for an easy cleanup.
3) Remove from oven and pierce with a knife to ensure it is fully cooked. Allow the potatoes to cool for 5-10 minutes for easier handling. Slice the potatoes in half and split the flesh down the center.
- Prep Time: 10 mins
- Cook Time: 10 mins
