Directions:
- Preheat oven to 400 degrees. Prepare a baking sheet with parchment paper and/or cooking spray.
- Measure and pack 1 cup of cooked mashed sweet potatoes and put into a medium size bowl. Drain off any excessive water,.
- Measure 1 cup of pre-cooked dry northern beans and put into a second bowl. Using a spoon or fork, remove as much water as possible from the white northern beans in order to extract excess moisture and maintain the desired consistency of the burger mixture.
- Dice and finely chop 1/4 cup of Vidalia onions put aside into a small container.
- Combine the white northern bean mixture into the bowl of mashed sweet potatoes. With a fork, mix the sweet potatoes and white northern beans together. Slowly fold in the chopped onions.
- Next, add 2-3 tablespoons of honey mustard (to suit your taste) for seasoning and fold into the potato mixture.
- Add in the rest of the spices and optional seasonings as desired.
- Finally, add 1/8 cup of psyllium husks (or oat bran if not available) to help to bind the mixture together.
- Divide the mixture into 6-8 equal parts. Take a spoon and put a portion of the mixture onto the baking sheet for each patty. Mash each patty down into a round form with a spoon/fork. Make sure that you allow enough space between the patties so they do not stick to each other.
- Put the baking sheet into the preheated oven for a total of approximately 35-40 minutes. Make sure to check each patty no more than 15 minutes after they start baking. Flip the patties over with a spatula when they start to turn brown and firm. Recheck the patties again in another 10-15 minutes, and remove when done to your liking!
- Special note: (If you want a crispier veggie burger, put them under the broiler (checking frequently) for no more than 5 minutes.).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 167.08 Kcal (700 kJ) | ||
| Calories from fat | 21.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.38g | 4% | |
|---|---|---|---|
| Cholesterol | 2.31mg | 1% | |
| Sodium | 216.87mg | 9% | |
| Potassium | 401.41mg | 9% | |
| Total Carbs | 32.59g | 11% | |
| Sugars | 6.73g | 27% | |
| Dietary Fiber | 11.67g | 47% | |
| Protein | 5.89g | 12% | |
| Vitamin C | 2mg | 3% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 3.5mg | 19% | |
| Calcium | 113.5mg | 11% | |
| Amount Per 100 g | |||
| Calories | 135.7 Kcal (568 kJ) | ||
| Calories from fat | 17.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.93g | 4% | |
|---|---|---|---|
| Cholesterol | 1.88mg | 1% | |
| Sodium | 176.14mg | 9% | |
| Potassium | 326.02mg | 9% | |
| Total Carbs | 26.47g | 11% | |
| Sugars | 5.47g | 27% | |
| Dietary Fiber | 9.48g | 47% | |
| Protein | 4.78g | 12% | |
| Vitamin C | 1.6mg | 3% | |
| Vitamin A | 0.3mg | 12% | |
| Iron | 2.8mg | 19% | |
| Calcium | 92.2mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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