Veggie burger with a black bean and corn patty on sweet potato wedges topcook.tomathouse.com
Ingredients:
- 2 large thick sweet potatoes (about 700 g), peeled and cut into 1 cm thick circles.
- 3 tbsp olive oil + extra for greasing the grill grate
- 1 can (425 g) canned black beans, rinsed
- 0.5 cup frozen corn, defrosted
- 1/3 cup Pepper Jack cheese, finely diced
- 5 tablespoons corn flour
- Protein of 1 large egg
- 2 green onions, thinly sliced
- 2 tablespoons mayonnaise
- 4 lettuce leaves
Preparation:
- Preheat oven to 220°C.
- Preheat the grill to medium-high heat. Brush the sweet potatoes with 1 tablespoon olive oil and sprinkle with a generous pinch of salt. Lightly oil the grill grate. Arrange the sweet potato rounds on the grill, cover, and grill until grill marks appear and the sweet potatoes are tender, 8 to 12 minutes per side. Set aside to cool completely. These "buns" can be stored in the refrigerator in an airtight container for up to 2 days..
- Meanwhile, mash the beans and corn in a medium bowl until the beans are almost a paste. Add the cheese, 3 tablespoons of cornmeal, egg white, green onions, and 3/4 teaspoon of salt. Form into 4 1/2-inch-thick patties. Refrigerate for at least 20 minutes or overnight.
- In a large oven-safe nonstick skillet, heat the remaining 2 tablespoons olive oil over medium heat. Sprinkle the remaining 2 tablespoons cornmeal onto a plate. Dredge the patties in the cornmeal on both sides. Fry until golden brown, 3-4 minutes per side. Transfer the skillet to the oven and bake until the internal temperature of the patties reaches 165°F (74°C), about 5 minutes.
- Spread a little mayonnaise on 4 slices of fried sweet potato. Place lettuce leaves and patties on the remaining 4 slices and assemble the sandwiches.
Nutritional value per serving: Calories 430, Total Fat 19g, Saturated Fat 4g, Protein 10g, Carbohydrates 55g, Fiber 9g, Cholesterol 10mg, Sodium 350mg, Sugars 10g. |