Makes 4 burgers |  Prep 10 mins  Cook 1 hour

Smoky sweet potato burgers that are packed with antioxidant power. It may seem like a while to cook, but these delicate patties will pay you back in health benefits, as opposed to a normal beef burger. I make a simple garlic mayo for these using 1 garlic clove finely chopped, 3 tbsp light mayo and a handful of chopped parsley. These are also beautiful with my Fennel & Red Cabbage Slaw.

You could follow the recipe up to step 5 and then keep the patties in the fridge to be cooked the next day.

SWEET POTATO – One medium (200g) of sweet potato will provide the following DRI; 213% vitamin A, 52% vitamin C, 49% manganese (bone production & skin integrity), 35% copper (immune system), 35% B5 (good for acne / oily skin), 33% B6 (the “good mood” vitamin, brain function), 28% biotin (good for hair loss, nails, healthy skin, supports metabolism and could aid weight loss, lowers cholesterol, regulate blood sugar), 27% potassium (counteracts sodium, lowers blood pressure, healthy digestion), 26% fibre, 18% B3, 17% B1, 16% B2, 15% phosphorous. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64 )

 

RED ONION – The red onion contains a bioflavanoid called Quercetin. Quercetin has been found to contain anti : fungal / bacterial / inflammatory, and cancer fighting properties. One study suggests that half an onion a day could reduce the risk of stomach cancer by 50%. (SOURCE: http://www.healwithfood.org/health-benefits/eating-red-onions.php )

 

Ingredients.

1 red onion, chopped

½ large sweet potato, peeled and in small cubes

1 garlic

¼ tsp cumin

½ tsp herbes de Provence or Italian herbs

1 tsp smoked paprika

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3 tbsp sweetcorn (frozen is fine)

4 tbsp kidney beans, cooked

6 tbsp breadcrumbs (I used a gluten-free seeded brown bread)

 

Method.

Preheat your oven to 230 c / 210c (fan) / Gas Mark 8

 

  1. In a large saucepan heat two tablespoons of olive oil and fry the onion, garlic and sweet potato over a low heat for 15-20 mins or until soft.
  2. Transfer the onion, garlic and sweet potato into a large bowl where you will now mash together along with all the spices. Set aside to cool for 10 minutes.
  3. Stir in the sweetcorn, kidney beans, and breadcrumbs and mix well to combine.
  4. Wet your hands for the next bit. Mould the burger mix into 4 equally shaped patties.
  5. Put a sheet of greaseproof paper on a baking sheet, and then put your patties on top.
  6. Put in the oven for 15 minutes.
  7. Remove from the oven and carefully flip with a spatula. Put back in the oven for a further 15-20 minutes.
  8. Serve on buns with salad, tomato, onion rings, or however you wish to dress it.

 

 

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