Butternut and Sweet Potato Bean Burgers | Roasted Butternut and Sweet Potato Bean Salad
Summer is finally here. Pack away the soup recipes, and comfort food – it’s time to get back into shape. Summer is a time to eat and enjoy all the wonderfully healthy foods out there and a chance to get our waistlines’ back after the winter blues.
I love beans and pretty much any recipe with beans in them. I really love their flavour and I really, really, really love the idea that they can minimize your chances of getting cancer – they’re tasty and have superpowers.
I’m not a winter person: (1). I hate being cold and (2).I hate putting on weight. In winter I crave rich pasta sauces, curries, pies and basically anything with cheese in it. By the time summer has arrived I am desperate for something that is healthy, fresh and light.
I came up with this recipe one night when all I had in the flat was some mushrooms, a tin of beans and sweet potato. What’s great about the recipe (aside from it tasting damn good) is that most of the ingredients can be substituted for something else. You can use any type of beans you like, you can add sweet potato; butternut; carrots; parsnip; potato or leave the root vegetables completely out. They’re really easy to prepare, and if you’re not a bean-lover yet you will be after these burgers.
Recipe (makes about 8 patties):
3 Tins of Beans ( I used 1 Butter bean, 1 Kidney, 1 Cannellini Beans – you can use any type of beans you like).
1 Onion finely chopped
2 Garlic cloves finely chopped.
1 Chilli finely chopped (optional)
2 Tablespoons of rice flour , plus extra for dusting (you can you wheat flour)
250 (a punnet) Button Mushrooms (roughly chopped into cubes)
1 Teaspoons Cinnamon
1 Teaspoon Cumin Seeds (ground)
1 Teaspoon Coriander seeds (ground)
1 Bunch of fresh Coriander chopped
3 Sweet Potatoes; OR small butternut
Bunch of Thyme.
Pre-heat oven to 180 degrees. Peel sweet potatoes or butternut and chop into cubes and place in an oven dish and drizzle with olive oil, season with thyme, salt and pepper. Roast for 20– 25 minutes or until sweet potato/butternut is ready. In the meantime, fry onions, garlic and chopped chilli in olive oil, add the chopped mushrooms and continue to fry for another 5–7 minutes till mushrooms are done. Add spices (cinnamon, cumin and coriander), some salt and pepper and cook for 1 minute.
Once the butternut or sweet potato are roasted, with a fork or potato masher mash butternut/sweet potato roughly ( the texture should be quite chunky). Drain the tins of beans and rinse under cold water. Roughly mash the beans. Add the mashed beans, butternut/sweet potato, mushroom mixture, rice flour, egg and chopped coriander, mix well. Taste, and season if needed. Grab a ball of the mixture, slightly smaller than tennis ball, and flatten into a patty. Fry patties in olive oil till golden and heated through the centre.
These patties are lovely served on a whole-wheat roll with humus, green leaves and tomato and beetroot sprouts. They also are great in a pita bread, with avo, mixed leaves, humus and homemade tomato salsa (mix chopped cherry tomatoes with, chopped spring onions, chopped and de-seeded red chilli, chopped coriander leaves. Dress with red-wine vinegar and olive oil ratio 1:2). Garnish with roasted pumpkin seeds and fresh herbs of your choice.
Serve as a salad. Instead of making the patties make a salad with the ingredients. Place roasted sweet potato/butternut into a bowl with the mixed beans. Add mixed leaves, herbs, rosa tomatoes and roasted pumpkin seeds (or some nuts). Dress with red-wine vinegar and olive oil; or any dressing of your choice. Garnish with herbs of your choice (coriander, mint, parsley and rocket).
I love beans and you were the one who convinced of their glory! This looks amazing. Yum!
Thanks Renee, glad I turned you into a bean eater
hi iam making the bean burgers today for Natalie and Nix! I am cheating though and boiling the sweet potato i don’t think it will make a big difference sure they will taste just as good!
Hey Kris, these were delicious! I managed to get 13 patties out of the recipe! (They seem to freeze well too, i individually wrapped them in clingfilm).
I added some tstatziki, it’s a match made in heaven