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Sweet Potato & Black Bean Veggie Burgers

When Local 27101 opened up in Winston-Salem a few years ago, I was probably one of the first customers in the door – ready to taste test the entire menu. Let me tell you, I walked out of that restaurant a raving fan because everything was amazing (and still is!). It’s always on my top recommendations for friends and family visiting the area.

Local 27101 has great burgers (I love the Español burger), amazing salads (get the cobb, TRUST ME), fantastic sweet potato fries, and, surprisingly, a really really great veggie burger. While most restaurants in town offer a veggie burger, it’s usually some national brand freezer burger that is typically pretty crappy. But after I heard Local makes their veggie burgers in-house, I gave it a try. And it’s all I’ve ordered since.

I’ve yet to work up the guts to ask for the recipe, but I think I did a pretty good job recreating a version at home. This can be the perfect meal to cook for your plant-based friends or family because these burgers are vegan and gluten-free (just sub the burger bun for a lettuce wrap). Cooking these burgers will make you look like a pro chef! They’re that delicious. These burgers also freeze beautifully which can make weekday lunches or dinners a breeze.

So let’s hop to the recipe, shall we?

Sweet Potato & Black Bean Veggie Burgers

Sweet Potato & Black Bean Veggie Burgers

Sweet Potato & Black Bean Veggie Burgers

Not only is this Sweet Potato Black Bean Veggie Burgers Recipe delicious but it’s super healthy for you, too. Plus, there is just something about the combination of black beans and sweet potatoes that make a really yummy meal.

Ingredients

This recipe makes 7-8 burgers, depending on the patty size you form. If you want to make veggie sliders, just form them to about half the size you would a regular-sized burger patty.

Here’s what you need:

1 (15 oz) can black beans (not drained)
1 baked sweet potato, peeled and diced
1/2 cup old-fashioned oats, ground to a coarse flour
1 egg
1/2 red onion, shredded on a cheese grater. If you don’t have an onion handy, 1 tablespoon of onion powder will do.
2-3 dashes hot sauce (I prefer Cholula – but you can use any hot sauce you prefer)
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon smoked paprika (Trader Joe’s has this!)
1/4 teaspoon turmeric
1/4 teaspoon oregano
3 tablespoons nutritional yeast (or sub 1/4 – 1/2 cup feta!)

Nutrition

Let’s quickly talk about the nutrition and health benefits of some of these ingredients:

Black Beans: are packed with soluble (and insoluble) fiber, folate, potassium, and protein. Not to mention the magnesium levels which provide protection for your bones and the resistant starch that can act as a prebiotic. These beans are a powerhouse of nutrition.

Sweet Potatoes: are just the best. Not only are they delicious but they are filled with minerals, fiber, vitamins, and phytonutrients. They contain a high amount of Vitamin A which helps with our eyesight, immunity, and cellular growth.

Oats: If you eat grains, you should definitely be eating oats. They are full of vitamins, minerals, fiber, and antioxidants – including manganese, phosphorus, magnesium, and Vitamin B1. They also contain a soluble fiber that reduces blood sugar levels, increases fullness, and maintains good bacteria in the gut.

Red Onions: are more beneficial than you think for such a staple food item. Onions contain antioxidants, have anti-inflammatory effects, and have sulfur-containing compounds that protect against cancers. FYI, red and yellow onions are richer in antioxidants compared to other onions.  I love onions and garlic on about everything!

Turmeric: is a little superpower of a spice. If you can sneak it your recipes, you definitely should! It’s amazing. It has powerful medicinal properties with strong antioxidants and high anti-inflammatory effects. This is largely due to an important compound known as curcumin.

Nutritional Yeast: is as nutritious as its name suggests. This yeast is actually a complete protein, meaning it contains all 9 essential amino acids that we need. It also is packed with plenty of B Vitamins to keep you going and contains anywhere from 30–180% of the RDI depending on the quality.

Instructions

Step 1

Combine all the spices in a small bowl. Everything from the Chili Powder to the Oregano.

Step 2

In a large bowl, mash one cup cooked beans until you have a thick paste with some whole beans (or larger pieces) left.

Step 3

Add the spices, ground oats, egg, onion, and hot sauce to the bowl with the mashed black beans and combine well. A food processor can be used at this stage – just remember that you still want to keep some whole beans or larger bean pieces in your mix. It helps with the formation of the burgers in the next steps.

Step 4

Add your cooked sweet potatoes and feta (if using) and gently fold in, careful not to mash the sweet potato. I don’t usually leave the skin on the sweet potatoes but you are welcome to try it – they might add an extra textual element to the burgers.

Step 5

Form into patties. Or if you want to skip this step and save it for late, wrap your burger mix in a plastic wrap and freeze.

Step 6

Set your stovetop to medium-high heat setting and place your pan drizzled with olive oil (or any vegetable cooking spray) on top. I love using my cast iron skillet for these burgers since they soak up some fun flavors from the skillet.

Step 7

When patties have started sizzling, use your spatula to start carefully flipping the veggie burgers over to cook on the other side.

Step 8

Alternative Methods

Cooking your Sweet Potato

I roasted my sweet potatoes in the oven, but you could also boil them, cook in the Instant Pot or even microwave them whole (don’t forget to stab a few holes in it!), and then just peel and dice. Perfection isn’t important here – just tenderness!

Leftover Sweet Potato Black Bean Burgers

If I want to save the burger patty mix to cook them at a later date, I wrap them individually in plastic wrap and place them in the freezer. When I am ready to use them, I try and let them thaw in the fridge if I have that much foresight to remember to take them out of the freezer. Otherwise, they seem to thaw okay if I put them in a cool pan and let them warm up as the pan warms up to cook them.

Serving Ideas

I love eating these Sweet Potato Black Bean Burgers over a salad, but they’re also great in a pita, lettuce wrap or on a good ol’ burger bun, too.

If you tried (or want to try) this recipe, leave a comment below! I’d love to know what you think!

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Sweet Potato & Black Bean Veggie Burgers

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  • Author: Teri from A Foodie Stays Fit

Scale

Ingredients

1 (15 oz) can black beans (not drained)

1 baked sweet potato, peeled and diced

1/2 cup old-fashioned oats, ground to a coarse flour

1 egg

1/2 red onion, shredded on a cheese grater. If you don’t have an onion handy, 1 tablespoon of onion powder will do.

23 dashes hot sauce (I prefer Cholula – but you can use any hot sauce you prefer)

1 teaspoon chili powder

1/2 teaspoon cumin

1/2 teaspoon salt

1/2 teaspoon black pepper

1/4 teaspoon smoked paprika (Trader Joe’s has this!)

1/4 teaspoon turmeric

1/4 teaspoon oregano

3 tablespoons nutritional yeast (or sub 1/4 – 1/2 cup feta!)


Instructions

  1. Combine all the spices in a small bowl. Everything from the Chili Powder to the Oregano
  2. In a large bowl, mash one cup cooked beans until you have a thick paste with some whole beans (or larger pieces) left.
  3. Add the spices, ground oats, egg, onion, and hot sauce to the bowl with the mashed black beans and combine well. A food processor can be used at this stage – just remember that you still want to keep some whole beans or larger bean pieces in your mix. It helps with the formation of the burgers in the next steps.
  4. Add your cooked sweet potatoes and feta (if using) and gently fold in, careful not to mash the sweet potato. I don’t usually leave the skin on the sweet potatoes but you are welcome to try it – they might add an extra textual element to the burgers.
  5. Form into patties. Or if you want to skip this step and save it for late, wrap your burger mix in a plastic wrap and freeze.
  6. Set your stovetop to medium-high heat setting and place your pan drizzled with olive oil (or any vegetable cooking spray) on top. I love using my cast iron skillet for these burgers since they soak up some fun flavors from the skillet.
  7. When patties have started sizzling, use your spatula to start carefully flipping the veggie burgers over to cook on the other side.
  8. When cooked through, place on top of your salad, in your burger bun, or next to your side dishes and enjoy!

 


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6 Comments

  • Reply
    Jenna
    at

    Your veggie burgers sound so yummy!! I love a homemade one too! I will have to make some and keep them in the freezer. That’s a great idea! Thanks for sharing the recipe!

  • Reply
    Caroline
    at

    Hi Teri! I’d love to make and freeze these when I do some weekend meal prep.I’ll absolutely be using feta, cause feta makes it betta. When should I add the oats?! And do you ground them or leave them rolled?

    • Reply
      Teri [a foodie stays fit]
      at

      Feta does make everything betta. Doh! Thanks for catching that mistake in the recipe – I just updated it. Grind the oats to a coarse flour and add in Step #3 with the spices, eggs, etc.

      Hope you love these!

  • Reply
    Anna Keller
    at

    I’m planning on making these tonight. Can’t wait to give them a try! (I also need to try Local 27101. I can’t believe I haven’t been there yet! Can we go there on our next lunch date?)

    • Reply
      Teri [a foodie stays fit]
      at

      Let me know what you think! I hope you love them!

      OMG YOU HAVEN’T BEEN TO LOCAL. That’s definitely where we are going.
      xo

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