Call your friends over for this delicious sweet potato burger complete with black beans, millet and corn and gift-wrapped with the creamy avocado sauce to add the perfect finishing touch.
This simple, tasty dinner is only 367 calories, miles away from the 520-calorie regular burger, and with much more vitamins.
Preparation and cooking: Over 1 hour
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Nutritional facts (per serving)
- Calories: 367
- Fat: 13.9 g
- Cholesterol: 0 mg
- Sodium: 574 mg
- Carbohydrates: 54.4 g
- Protein: 12.6 g
- Vitamin A: 75%
- Vitamin C: 28%
- Calcium: 11%
- Iron: 23%
Ingredients
Sweet potato burgers
- 1 medium-size sweet potato
- 1/2 cup dried millet
- 1/2 cup rolled oats
- 2 tablespoons coriander
- 1 1/2 teaspoons garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 can (465 grams) black beans, rinsed and drained
- 1 cup corn
- 8 whole wheat hamburger buns
- 1 tablespoon olive oil
Avocado sauce
- 1 ripe avocado
- 85 g non-fat Greek yogurt
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon salt
- 1 tomato, diced
Instructions
- Preheat the oven to 205 degrees and roast the sweet potatoes for 50-60 minutes until tender.
- In the meantime, cook the millet for 20-30 minutes until tender.
- When the potato is done roasting, cool down then, in a food processor, mix with the oats, 1 cup black beans, coriander, garlic powder, cumin, pepper and 1 tablespoon oil and blend until soft in texture.
- In a separate bowl, mix the sweet potato mix with the remaining beans, corn and millet.
- In a large skillet, heat the remaining tablespoon oil then scoop 1 tablespoon size patties and put them in the skillet. Use the back of the spoon to flatten the patties into 10 centimeter-diameter patties. Cook until brown on both sides.
- As the patties cook, use a fork to mash the avocados then mix with the Greek yogurt, lemon juice and salt. Add the tomato, mix and set aside.
- Serve in a burger with the creamy avocado sauce.
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