Savory Sweet Potato Chickpea Quinoa Burgers
Delight in the wholesome goodness of these Savory Sweet Potato Chickpea Quinoa Burgers, packed with nutrient-rich ingredients and bursting with flavor. This recipe combines the natural sweetness of sweet potatoes with the earthiness of chickpeas and the nutty flavors of barley and quinoa, creating a satisfying, low-cholesterol veggie burger that's perfect for any meal. These burgers are not only easy to prepare, but they are also freezer-friendly, making them a convenient option for busy weeknights. Serve on a whole grain bun with your favorite toppings, or enjoy them as a satisfying side dish. Ideal for family gatherings or a nutritious lunch, make these burgers the star of your next meal!
N/A
Servings
200
Calories
13
Ingredients
Ingredients
sweet potato
1 small (washed and pricked with a fork)
cooked quinoa
1 cup (cooked)
cooked barley
1 cup (cooked)
chickpeas
15 ounces (rinsed and drained)
green onion
1 bunch (chopped)
parsley
2 tablespoons (chopped)
cayenne pepper
1/8 teaspoon (ground)
garlic powder
1/4 teaspoon (powdered)
cumin
1 teaspoon (ground)
salt
1/2 teaspoon (to taste)
black pepper
1/2 teaspoon (freshly ground)
whole wheat flour
2 tablespoons (for binding)
olive oil
1 tablespoon (for cooking)
Instructions
1
Begin by washing the sweet potato thoroughly and pricking it several times with a fork. Wrap it in a clean, damp dish towel and microwave on high for 5 minutes. Carefully test its softness by squeezing it (using a dry towel for protection if needed). If it still feels firm, microwave for an additional 2-3 minutes until soft. Once cooled, scoop out the flesh and discard the skin.
2
In a food processor, add the chickpeas, cooked sweet potato flesh, chopped green onions, chopped parsley, cayenne pepper, garlic powder, cumin, salt, pepper, and one tablespoon of olive oil. Also add 1/4 cup of cooked barley and 1/4 cup of cooked quinoa. Process until the mixture forms a cohesive paste.
3
Transfer the mixture to a large mixing bowl and add the remaining cooked barley and quinoa. Using your hands, mix thoroughly until well combined.
4
Divide the mixture into 6 equal portions and shape each portion into a burger patty, ensuring they are compact and uniform in thickness.
5
To cook, heat a lightly greased frying pan over medium heat. Place the patties in the pan and cook for about 5-6 minutes on each side, or until they are golden brown and heated through. Alternatively, you can freeze the formed patties on greased wax paper for later use.
Nutrition Information
7g
Protein
1.7g
Sugar
100mg
Sodium
0mg
Cholesterol
Frequently Asked Questions
Frequently Asked Questions
What are the primary ingredients in these veggie burgers?
The primary ingredients include sweet potato, cooked quinoa, cooked barley, and chickpeas.
Are Savory Sweet Potato Chickpea Quinoa Burgers vegan?
Yes, this recipe is entirely plant-based and vegan-friendly.
How many calories are in each burger?
Each burger contains approximately 200 calories.
Can these burgers be frozen for later use?
Yes, the formed patties can be frozen on greased wax paper for convenient future meals.
What is the protein content of one burger?
Each burger provides 7 grams of protein.
How do I cook the sweet potato for this recipe?
Prick the sweet potato with a fork, wrap it in a damp towel, and microwave for 5-8 minutes until soft.
Is this recipe low in cholesterol?
Yes, these burgers contain 0mg of cholesterol.
How many burgers does this recipe make?
The recipe is designed to produce 6 equal-sized burger patties.
What spices are used to flavor these burgers?
The flavor profile includes cayenne pepper, garlic powder, cumin, salt, and black pepper.
What serves as the binding agent in this recipe?
The recipe uses 2 tablespoons of whole wheat flour along with the mashed sweet potato and processed chickpeas to bind the ingredients.
How long should I cook the patties in a pan?
Cook the patties for about 5-6 minutes on each side over medium heat until golden brown.
Do I need a food processor for this recipe?
Yes, a food processor is used to blend the base ingredients into a cohesive paste.
Can I make these burgers gluten-free?
To make them gluten-free, substitute the whole wheat flour with a gluten-free flour and replace the barley with more quinoa or brown rice.
How much sodium is in one serving?
Each burger contains 100mg of sodium.
What type of chickpeas should I use?
The recipe calls for one 15-ounce can of chickpeas, rinsed and drained.
Should I include the sweet potato skin in the patty mixture?
No, once the sweet potato is cooked and cooled, you should scoop out the flesh and discard the skin.
What is the sugar content of these burgers?
These burgers contain approximately 1.7g of sugar per serving.
Are there fresh herbs in this recipe?
Yes, the recipe includes chopped green onions and fresh parsley.
Why is only a portion of the grains processed in the food processor?
Processing only 1/4 cup of the grains helps create a paste for binding while keeping the remaining grains whole for better texture.
Can I use oil for cooking the patties?
Yes, the recipe suggests using one tablespoon of olive oil to grease the pan.
Is this recipe considered healthy?
Yes, it is tagged as a healthy, nutrient-rich, and protein-rich recipe.
How should I serve these burgers?
They are best served on a whole grain bun with your favorite toppings or as a satisfying side dish.
Can I use dried parsley instead of fresh?
While fresh is recommended for the best flavor, you can use dried parsley; just reduce the amount slightly.
What size sweet potato is needed?
The recipe specifies using one small sweet potato.
Are these burgers suitable for meal prep?
Absolutely, because they are freezer-friendly, they are a convenient option for busy weeknights.
Is the barley cooked before adding to the mix?
Yes, both the barley and the quinoa should be cooked before you start assembling the burger mixture.
What is the texture of these burgers like?
They have a satisfying texture that combines a smooth base with nutty whole grains from the barley and quinoa.
Can I add more spice to the recipe?
Yes, you can increase the amount of cayenne pepper or cumin if you prefer a spicier burger.
How do I ensure the patties don't fall apart?
Ensure the mixture forms a cohesive paste in the food processor and that you shape them into compact, uniform patties.
Are these burgers suitable for family gatherings?
Yes, they are described as an ideal star for family gatherings or a nutritious lunch.