SWEET POTATO BURGERS

http://yummiberry.co.za/?p=2474

(Serves 4)

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Ingredients:

1 medium sweet potato

1 1/2 cups drained and rinsed canned cannelini beans

2-3 tbs oat bran

1 tbs tahini or nut butter, softened

1 tsp pure maple syrup (or pinch stevia for sugar-free)

1/4 tsp garlic powder or spice blend

salt, pepper, optional cayenne or other spices

1-3 tsp vegetable oil (if frying)

1/4 cup cooked brown rice

toppings of choice, e.g. avocado, caramelised onion, lettuce, tomato, gherkins, cucumber, etc.

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Instructions:

Preheat oven to 400 F. Pole a few holes in the potato using a fork. Bake until sticky-sweet and very tender, about 1 hr. Remove skin and place the potato’s flesh in a large bowl. Add beans, flour, tahini, maple syrup, spices, and seasonings to the bowl, and use a fork to mash. Cover and refrigerate until the mixture is firm enough to easily handle (15-20 minutes). The mixture will be soft and moist, so add the extra flour as needed (or fold in 1/4 cup to 1/2 cup breadcrumbs) until you can form patties. If frying:Heat 1 tbsp oil over high heat in a sauté pan. Form 4 patties and  place in the hot pan and cook 2-3 minutes each side or until browned. Transfer to a paper towel and let cool.
If baking: Fold in 1/4 cup cooked brown rice for added texture. Bake at 180’C on a greased baking sheet for 20 minutes. Burgers will be lightly browned. *Chocolate Covered Katie*

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Nutritional Information:

Per serving: calories 152; fat 2.6g; cholesterol 0mg; sodium 39mg; potassium 325mg; carbs 26.8g; fibre 5g; sugar 2,3g; protein 6g

 

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