Gluten-Free Panko-Crusted Black Bean and Sweet Potato Burgers   | Healthinesslive
6.1 C
Washington
Thursday, October 28, 2021

Gluten-Free Panko-Crusted Black Bean and Sweet Potato Burgers  

- Advertisement -
- Advertisement -

Gluten-Free Panko-Crusted Black Bean and Sweet Potato Burgers  

These burgers have an addictively crispy outside and are soft and chewy inside, with plenty of protein from cooked black beans. You can use commercial gluten-free panko or bread crumbs or make your own by grinding a few pieces of bread in a food processor. You can also replace panko with bought or homemade almond meal. To make it yourself, simply grind whole peeled almonds or almond slivers to a coarse powder.

This makes a big batch of burgers, so freeze any ungrilled patties on plates or baking sheets so they don’t stick together and then transfer them to freezer-safe containers. To cook from frozen,  bake for 30 minutes at 375 F (190 C) then broil for a few minutes on each side to crisp exterior.

Ingredients

2  sweet potatoes (to make 2 cups/500 mL mashed potatoes)

3 cups (750 mL) cooked black beans, or 2 – 14 oz (398 mL) cans, drained and rinsed

1/2 cup (125 mL) finely diced green onions

3 Tbsp (45 mL) gluten-free panko, divided

1 tsp (5 mL) grated lime or lemon zest

1 Tbsp (15 mL) ground cumin

1 Tbsp (15 mL) smoked paprika

3/4 tsp (4 mL) salt, divided

1/2 tsp (2 mL) black pepper, divided

8 whole grain or gluten-free buns (optional)

Directions

Place whole, unpeeled sweet potatoes on baking sheet and roast in 415 F (210 C) oven for 30 minutes, or until soft, slightly deflated, and oozing caramelized sugars.

Cut sweet potatoes open in several places to help them cool, then peel and place in large bowl with beans, green onion, 1 Tbsp (15 mL) panko, lime zest, cumin, smoked paprika, 1/4 tsp (1 mL) salt, and 1/4 tsp (1 mL) black pepper. Mash to combine. Sweet potatoes should be fairly smooth with some of the beans remaining whole to create a chewy texture. Use food processor if you prefer a smoother texture.

On small plate or in shallow bowl, combine remaining 2 Tbsp (30 mL) panko with remaining 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper.

Shape batter into 8 patties and coat in panko mixture. Add a little more panko crumbs if necessary. Preheat broiler and lightly grease baking sheet. Place rack in centre of oven. Place patties on prepared baking sheet and broil in centre of oven for about 8 minutes, then flip and broil for 5 minutes more, or until toasted and crispy.

Serve on buns, if using, with your choice of toppings such as lettuce, onion, ketchup, mustard, or salsa.

Each patty contains: 128 calories; 7 g protein;
1 g total fat (0 g sat. fat, 0 g trans fat); 28 g total carbohydrates
(2 g sugars, 5 g fibre); 246 mg sodium

- Advertisement -

Latest news

Rhubarb Strawberry Collagen Jam

This simple condiment is perfect to jazz up your next meal. Whether you use it on toast paired with nut butter, drizzled on pancakes, dolloped on oatmeal, whisked into a salad dressing, or stirred int
- Advertisement -

8 Delicious Better-For-You Treats for Your Next Baking Spree

Baking a variety of different and delicious treats is all the rage right now. If you feel a little bored with just a basic loaf of bread, try diving into these unique and equally yummy desserts that h

Daddy Dinnertime Hacks

Being an active, engaged, and present parent is truly the most mentally, physically, and emotionally challenging and draining role on the planet. Part of being a good dad includes sharing the load whe

Cheeseburger Salad

Hold the bun. This deconstructed version of a drive-thru staple replete with a “special sauce” ups the nutritional ante with more veggies and assures your summer burger habit never tasted so fresh. If

Related news

Rhubarb Strawberry Collagen Jam

This simple condiment is perfect to jazz up your next meal. Whether you use it on toast paired with nut butter, drizzled on pancakes, dolloped on oatmeal, whisked into a salad dressing, or stirred int

8 Delicious Better-For-You Treats for Your Next Baking Spree

Baking a variety of different and delicious treats is all the rage right now. If you feel a little bored with just a basic loaf of bread, try diving into these unique and equally yummy desserts that h

Daddy Dinnertime Hacks

Being an active, engaged, and present parent is truly the most mentally, physically, and emotionally challenging and draining role on the planet. Part of being a good dad includes sharing the load whe

Cheeseburger Salad

Hold the bun. This deconstructed version of a drive-thru staple replete with a “special sauce” ups the nutritional ante with more veggies and assures your summer burger habit never tasted so fresh. If
- Advertisement -

LEAVE A REPLY

Please enter your comment!
Please enter your name here