Outdoor Eats: Sweet Potato White Bean Burgers

Published on 04/12/2013

by Caroline Joyce

Outdoor Eats: Sweet Potato White Bean Burgers

After a long day out on the mountain, you need to eat the right things to replenish and rebuild your muscles. Protein is an essential part of muscle building, but it doesn't have to come from meat! Vegetarianism may be old news but recently, it’s more “extreme” cousin, veganism, has been gaining lots of attention. While we can’t say going vegan is on any of our to-do lists at the moment, the benefits of going meatless every now and again are well documented. Most notably, it helps cut down on saturated fat intake, which can increase risk of cardiovascular disease. We put our bodies through enough stress when we’re out there cliff jumping and cave diving, no need to add another risk factor to the list.

Sweet potatoes are absolutely delicious, but they are usually overlooked at the grocery store. With a little creativity you can create ultra-satisfying dinners with sweet potatoes and beans! So, to keep your ticker as active as you are, we’ve whipped up these super tender meat-free, dairy-free Sweet Potato White Bean Burgers. They’ll satisfy your inner mountain (wo)man while keeping you light on the trails.

 

The Ingredients

1 cup (7-8 oz) Mashed sweet potato

1 can Cannellini white beans

1/4 cup White or whole wheat flour

2 tsp Organic creamy peanut butter

1 tsp Sesame or canola oil

1 tsp Maple syrup

1/2 tsp Cajun seasoning

1/4 tsp Cayenne seasoning (to taste)

Optional: Whole wheat buns, tomato, avocado, onion, mustard, mayo – really whatever your pretty little heart desires

 

What to do:

Preheat oven to 425°.

Wash your sweet potato and poke a few times with a fork.

Place on a baking sheet and cook for 60-75 minutes or until tender inside. The natural sugars from the sweet potato will start to seep out of the fork holes when it’s ready.

Once the sweet potato has cooled down a bit, toss it in a medium mixing bowl with all remaining ingredients. Mash the batter with a fork or electric beater until it reaches a smooth consistency or until the beans are well mashed.

Sweet potato bean burger mix

Drizzle a large skillet with cooking spray or more oil and heat over medium high heat.

Drop batter into 4 or 5 patties on the skillet (like making pancakes) and cook until browned on each side.

These burgers are be a bit trickier to flip than regular burgers because of their soft consistency but easier than pancakes!

Place finished burgers on toasted bun and finish with any additional toppings.

Sweet potato bean burgers

 

Contributed by: Caroline Joyce

Caroline Joyce is a Sophomore at Georgetown University and writes her own healthy living blog, Healthy Hoya. Caroline is collegiate swimmer and an avid skier, she loves hiking in the summertime and is always creating new recipes to fuel her adventures. Do you have a great idea for an Outdoor Eats article that you'd like us to try? Email Us."

Images by Caroline Joyce

 

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