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by: Victoria Frosini, MS, CPT

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She earned her Master’s of Science degree in Nutrition and Dietetics in 2013, where she conducted extensive research in weight loss, social support and cognitive behavioral therapy.
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Sweet Potato Veggie Burgers with Caramelized Onion Jam

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DF
GF
V
VG

The best burger is all about ratios. This sweet potato version doesn’t disappoint. The inside is soft with a slight bite from garbanzo beans and a caramelized crust. We layer this plant based burger with tomato, avocado, caramelized onion jam, romaine lettuce, salt and pepper.

Sweet potatoes are a nutritional powerhouse. They contain a good amount of fiber as well as vitamin A, vitamin C, manganese and several other vitamins and minerals. Sweet potatoes can:

  • stabilize blood sugar
  • boost brain function
  • improve vision
  • enhance immune function

We recommend enjoying this burger “open faced” on a sprouted grain bun to increase total protein to nearly 20 grams! If you’re watching total carbs, enjoy this lunch/dinner option over a romaine lettuce cup!

Our barbecue sauce is a family recipe. Try our version below, or if you’re short on time opt for a prepared, high quality bottled sauce.
Smart Tip:

Let the sweet potato and chickpea mixture stand in the refrigerator for at least an hour. This allows the flavors to develop and improves the texture of the burger.

Sweet Potato Veggie Burgers with Caramelized Onion Jam

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Serves 5 Prep 1 hour Cook 40 minutes

Ingredients

  • 1 large sweet potato
  • 15 oz. can garbanzo beans, rinsed and drained
  • 1/2 cup homemade BBQ sauce (recipe to follow)
  • 1/4 tsp. salt
  • 1 tsp chili powder
  • 1/2 tsp smoked paprika
  • 1/4 cup medium grind cornmeal
  • 1/4 cup chopped parsley
  • Pepper to taste
  • 1 tbsp olive oil
  • 1/4 cup onion
  • 1 tsp chili powder
  • 1/2 tsp crushed red pepper flakes
  • 1/2 tsp cayenne pepper
  • 2 tbsps worcestershire sauce
  • 2 tbsps apple cider vinegar
  • 1/4 cup maple syrup
  • 1 cup ketchup
  • 1/2 cup water
  • salt and pepper to taste

Instructions

  • Prepare BBQ sauce. You can also purchase your favorite high quality sauce, just check to see the bottle does not contain corn syrup or canola oil.
  • Sauté chopped onion in 1 tbsp olive oil until translucent.
  • Add all spices.
  • Add worcestershire sauce, apple cider vinegar, and maple syrup.
  • Let the ingredients come to a soft boil.
  • Add ketchup and water and simmer for 25 minute.
  • Preheat oven to 400.
  • Bake the sweet potato until soft. (approximately 30 minutes)
  • Allow the sweet potato to cool.
  • Peel and mash the sweet potato.
  • Drain and rinse garbanzo beans. Pat the beans dry & mash.
  • Add sweet potato and chickpea mixture until completely mixed.
  • Add 1/2 cup homemade bbq sauce, cornmeal, salt and spices.
  • Place the mixture in the refrigerator.
  • Line a baking sheet with parchment paper and spray the sheet with olive oil.
  • Form patties using a 1/2 cup measuring cup.
  • Using a spatula, carefully flip the burgers after 20 minutes.
  • Brush the burgers with more bbq sauce and return to the oven to cook for an additional 20 minutes.
  • The burgers should have a warm soft center with crispy edges.

This Recipe Is:

DF
  Dairy Free
GF
  Gluten Free
V
  Vegan
VG
  Vegetarian

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