Sweet Potato and Quinoa Veggie Burgers

I made these veggie burgers the other night with some pantry ingredients and sweet potatoes and they were SO delicious, flavorful, and filling. Even my husband, who was not too psyched about the idea of veggie burgers, was super into these! This recipe is easy and quick - perfect for a Meatless Monday or any day you feel like cooking without meat. And I am loving having the leftovers heated up for lunch this week!

Quinoa is cooked frequently in our household, as it’s a gluten-free grain/seed that is high in protein, high in fiber, and is a great source of antioxidants. To read more about the health benefits, check out my recipe for Savory Quinoa Breakfast bowl on my website!

Ingredients:

(makes 4-6 “burgers”)

• 1 large sweet potato

• 1 can of cannellini beans, rinsed and drained

• 1 cup of cooked quinoa

• 1 egg, whisked

• 2 garlic cloves, minced

• 1 shallot, minced 

• 1 tsp cumin

• ½ tsp smoked paprika 

• ½ tsp chili powder

• ½ tsp salt

• ¼ tsp pepper

• 2 tbsp avocado oil

Directions:

• Preheat the oven to 425°F. Poke the sweet potato in a few places with a fork and place on a baking sheet. Roast until tender when pierced with a fork, about 45 minutes. Let rest until cool, then peel.

• In a mixing bowl, mash the sweet potato. Add the cannellini beans and continue mashing to make a rough mixture. Add in the egg, quinoa, garlic, shallot, cumin, chili powder, paprika, salt and pepper and stir to combine. Use your hands to make 4-6 patties.

• In a large pan over medium heat, warm avocado oil. Add the patties and cook for about 5 minutes per side or until golden brown.

• Serve burgers on buns or over a salad. I recommend serving with some fresh avocado and dijon mustard!

NOTE: These are veggie burgers and are more delicate than a meat-based burger. Try to be gentle with them and recognize they might fall apart a little.

Veggie Sweet Potato Chili

This is a perfect “Meatless Monday” dinner! It’s hearty, filling, and so satisfying! I love topping my chili with some avocado and greek yogurt for some creaminess and richness. This recipe is also ideal for group dinners because it’s quick, easy, and uses just one pot!

Ingredients:

(Serves 4)

• 1 tablespoon olive oil

• 1 medium yellow onion, chopped

• 1 red bell pepper, chopped

• 1 medium sweet potato, peeled and cut into 1⁄2-inch cubes

• 3 garlic cloves, pressed or minced

• 1 tablespoon chili powder

• 1 teaspoon ground cumin

• ½ teaspoon cayenne pepper 

• 1 large can (28 ounces) diced tomatoes, with their juices

• 2 cans (15 ounces) black, kidney, or cannellini beans (or a combo) rinsed and drained

• 2 cups vegetable broth

• Salt and freshly ground black pepper to taste

• Garnish with: sour cream or greek yogurt, grated cheese, jalapeno, cilantro, and avocado

Directions:

1. Heat a Dutch oven over medium heat. Add olive oil, onions, peppers, and sweet potatoes and a sprinkle of salt and pepper. Cook, stirring occasionally, until the onions start turning translucent, about 5-8 minutes.

2. Add the garlic, chili powder, cumin, cayenne, stirring frequently for 2-3 minutes. Then add tomatoes, beans and broth, and stir. Bring the chili to a simmer. Let simmer, stirring occasionally until the sweet potatoes are tender and the chili has thickened (about 45 minutes)

3. Serve the chili with garnishes and enjoy!

Health Benefits of Cumin:

• Cumin is a good source of iron, which improves blood flow and circulation.

• Cumin is one of the most gut-friendly herbs, stimulating enzymes that aid in the digestion process.

• Cumin has antiviral and antibacterial properties, which helps to prevent the flu or common cold.

• It can help with respiratory issues because it’s an anti-congestive agent and can aid in the clearance of mucus from the airways and lungs.

Sources and Additional Reading

• https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-cumin.html

• https://www.netmeds.com/health-library/post/8-impressive-health-benefits-of-cumin

• https://draxe.com/nutrition/cumin-seeds/