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Prep Time: 15 Minutes Cook Time: 40 Minutes |
Ready In: 55 Minutes Servings: 4 |
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Mega Bea-po burger is a tasty combination of “Great” Northern “Beans “and Sweet Potatoes! I love the smooth texture of the northern beans that blend so well with other spices and flavors. Northern beans work so well as a binder and make a firm, yet juicy burger that will not fall apart. You can eat this quarter pounder a not feel the least bit guilty. The Mega Bea-po burger is high in both protein and dietary fiber, but low in fat and carbohydrates. So Hip-Hip-hooray to “healthy eats” – Enjoy! Ingredients:
1 cup fresh sweet potato (cooked, drained, and mashed) |
1 cup dried great northern beans (cooked, drained, and mashed) |
1/8 cup psyllium, husk powder (may substitute oat bran) |
1/4 cup vidalia onion (finely chopped) |
1/8-1/4 g low sodium beef broth (equals 2-3 packets) |
2 -4 tablespoons honey mustard |
1 tablespoon paprika |
1 tablespoon turmeric |
1 teaspoon salt-free lemon pepper |
1 teaspoon celery seed |
1 teaspoon oregano |
1 teaspoon cumin |
1 1/2 teaspoons cinnamon or 1 1/2 teaspoons pumpkin pie spice |
1 tablespoon agave nectar (optional light syrup) |
1 teaspoon stevia (optional-equals 1 packet, white stevia ) |
2 tablespoons parmesan cheese (optional grated, non-dairy rice cheese, low fat) |
Directions:
1. Preheat oven to 400 degrees. Prepare a baking sheet with parchment paper and/or cooking spray.
2. Measure and pack 1 cup of cooked mashed sweet potatoes and put into a medium size bowl. Drain off any excessive water,.
3. 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.
4. Dice and finely chop 1/4 cup of Vidalia onions put aside into a small container.
5. 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.
6. Next, add 2-3 tablespoons of honey mustard (to suit your taste) for seasoning and fold into the potato mixture.
7. Add in the rest of the spices and optional seasonings as desired.
8. Finally, add 1/8 cup of psyllium husks (or oat bran if not available) to help to bind the mixture together.
9. 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.
10. 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!
11. Special note: (If you want a crispier veggie burger, put them under the broiler (checking frequently) for no more than 5 minutes.).
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