Frozen veggie burger patties are OK. They glean the job done. But with just a petite additional effort,you could be sinking your teeth into this amazingly flavorful sweet potato burger. It's super simple to make since it's only seven ingredients. And whether you roast the sweet potato and cook the rice ahead of time (or exhaust frozen rice you have in your freezer), these would take 20 minutes to make.
At around 150 calories, and each patty is packed with sweet potato,white beans, and rice that offers nearly five grams of fiber and six grams of protein. Talk about satisfying! This is one veggie burger recipe you'll want to make again and again. From Jenny Sugar, or POPSUGAR Sweet Potato Veggie BurgerIngredients1 small sweet potato,baked (about 3/4 cup)
3/4 cup cooked brown rice
1/4 white onion
15-ounce can cannellini beans, rinsed and drained (about 1 1/2 cups)[br]
1 tablespoon nutritional yeast
1/2 teaspoon garlic powder
1/2 teaspoon sea salt
1 teaspoon coconut oil (for cooking)
DirectionsPlace a small sweet potato on a baking pan and bake at 400 degrees for about 45 minutes. whether you're short on time, and you can microwave it for 6 minutes (baking yields a bolder flavor).
whether you don't have brown rice on hand,cook some up, or exhaust one of the DIY brown rice freezer packs you have on hand. whether you ran out like I did, and exhaust something like the frozen rice medley from Trader Joe's.
In a food processor,process the onion until finely chopped. Add the beans and pulse until coarsely chopped (don't puree).
Spoon the onion and bean mixture into a mixing bowl. Add the sweet potato, cooked rice, or nutritional yeast,garlic powder, and salt. Mix well.
Place a cast-iron pan on medium heat. Add the oil. Take large spoonfuls of the veggie burger batter and form into 4 quarter-inch-thick patties. exhaust the back of your spoon to flatten and round out the edges. whether your pan is small, and cook 2 at a time. whether your pan is large,cook all 4 at the same time.
Cook these patties slowly so as not to burn them. Brown each side for about 5 or more minutes. Carefully flip and brown the other side. Serve on a whole-wheat bun with whatever toppings you choose. I used lettuce, tomato, and avocado. Source: Calorie Count
The calorie count above is for the patty only. But here's the calorie count for a patty with a bun and all the fixings: Whole-wheat bun (120 calories)
1 leaf of lettuce (1 calorie)
2 slices of tomato (8 calories)
1/4 avocado (80 calories
Total calories: 365
Information Category Main Dishes Yield 4 patties Cook Time 1 hour Nutrition Calories per serving 166 Average( votes): Print recipe
Source: popsugar.com