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- 10/31/2017

Sweet potato chickpea veggie burgers

AgroFOOD Industry Hi Tech

 

These easy-to-prepare veggie burgers fit the bill for vegan, dairy-free, gluten-free, high-fiber, antioxidant-rich, high-protein, oil-free, healthy-carb, nutritious and delicious! Freeze and toast as needed. 

Layne’e Sweet Potato Chickpea Veggie Burgers, serves 4

(Choose organic ingredients when available):

  • 1 large sweet potato, cooked, skin discarded
  • 1 cup cooked chickpeas (or organic canned, drained)
  • ¼ cup coconut water
  • ¼ teaspoon oregano, dried
  • 3 basil leaves, fresh, chopped
  • ⅛ teaspoon chili flakes
  • 2 tablespoons red onion, minced
  • ¼ cup grated carrots
  • Sea salt and freshly ground pepper, to taste
  • 2 tablespoons fine cornmeal
  • Olive oil cooking spray

Instructions

  • In a large bowl, combine sweet potato, chickpeas and coconut water. Mash until relatively smooth. If the chickpeas are hard to mash, microwave the mixture for 30 seconds, and then mash.
  • Mix in oregano, basil, chili flakes, onion and carrots. Season with salt and pepper to taste.
  • Mix in cornmeal one tablespoon at a time. Form the mixture into four patties. If the mixture is too wet to form a patty, add another tablespoon of cornmeal.
  • Preheat a large non-stick skillet over medium heat and spray with non-stick cooking spray.
  • Cook the patties for about 5 minutes on each side, or until browned and cooked through. Adjust the heat as needed to avoid burning the patties.

Bon Appetit!

Nutrition Facts per serving (without added salt): 249 calories, 3.2 grams fat, 35 milligrams sodium, 45.6 grams carbohydrates, 10.6 grams dietary fiber, 11 grams protein, excellent source (>20 percent daily value) for vitamins A, C and iron.

 

THE AUTHOR: Layne Lieberman, RD




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