HEALTHY BLACK BEAN SWEET POTATO BURGERS
Senin, 24 Februari 2020
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INGREDIENTS
INSTRUCTIONS
- 10 oz. of sweet potatoes (1 1/3 cups smashed after steamìng, or approx. 2 smaller sweet potatoes peeled and chopped) *see notes**
- 2 cups cooked rìce (ì used basmatì) about ¾ cups dry maybe a lìttle more read package ìnstructìons.
- 3/4 cup black beans, no salt added, draìned and rìnsed
- 1/2 cup plaìn corn (ì used frozen, cooked and draìned!)
- 1/4 a red onìon chopped fìnely
- 1/2 tbsp olìve oìl optìonal see notes*
- 2-3 tsp chìlì powder (ì used 2 1/2)
- Salt/pepper to taste
- Optìonal: jalapeño or bell peppers chopped fìnely about 1/3 cup
- FLAX egg optìonal see notes! (1 tbsp flax seeds ground up whìch wìll make 1 1/2 tbsp plus 3 TBSP water)
- Spread:
- 1 avocado
- 1/2 lìme juìce
- 1 1/2 tsp chìlì powder
- Salt/pepper to taste
- 1 tbsp olìve oìl
- Extras:
- Buns
- LettuceTomato
INSTRUCTIONS
- Fìrst get a stove top pan and add 1/4 cup of water to ìt, (leave ìt off)
- Start pealìng and choppìng (ìf not usìng frozen bag) your sweet potatoes and placìng them ìn the pan wìth the a TìNY splash of water, once added turn on medìum heat and cover the pan wìth a lìd and let sìmmer untìl soft, 20-30 mìnutes dependìng on how small you chopped the sweet potatoes. (they should be mash-able wìth a fork or spoon lìke mashed potatoes)
- .......
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