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–+ servings

Black Bean & Sweet Potato Burgers

Recently I found out through Monash University that canned black beans are approved for those that follow a Low-Fodmap diet. They are approved in the amount of 1/2 cup. This means that I can start using black beans in my recipes that I have missed for so long. The burgers turned out quite tasty and held together well. One I will be making more of and freezing for future lunches.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 people
Course: Main Course, Sandwiches
Calories: 154
Ingredients Method Nutrition Notes

Ingredients
  

  • 15 oz black beans canned
  • 1/2 cup sweet potato mashed
  • 1 med yellow pepper finely chopped
  • 1 med red or orange pepper finely chopped
  • 4 spring onions, tops only chopped
  • 1 Tbs garlic-infused olive oil
  • 1/4 cup old fashioned oats gluten free
  • 1/4 tsp black pepper freshly ground
  • 1/2 tsp paprika
  • 1/4 tsp smoke jalapeno seasoning optional for a little spice
  • 1 tsp Italian seasoning make sure this is low-fodmap (no garlic)
  • 1 tsp cumin ground
  • 1 tsp coriander ground
  • 3/4 tsp Himalayan pink salt ground

Method
 

  1. Preheat oven to 400 degrees.
  2. Cover 2 baking sheets with parchment paper and set aside.
  3. Rinse and poke holes in 1 large sweet potato and place in the oven for 45 mins-1 hour.
  4. Finely dice peppers.
  5. Heat medium-large pan over medium heat with 1 tablespoon of garlic-infused oil.
  6. Add peppers and saute for 3-4 minutes or until soft.
  7. Remove peppers from heat and stir in chopped spring onion tops and let cool.
  8. When the sweet potato is ready, place 1/2 cup mashed sweet potato and 3/4 cup black beans into a food processor with an s-blade.
  9. Process beans and sweet potato at low speed for 15 seconds or until combined.
  10. Pour sweet potato into a large bowl, add spices and oats and stir until combined.
  11. Add cooled peppers and onions and the other 1/4 cup of beans. Stir until it is mixed well.
  12. Measure out a 1/4 cup of mixture and form into patties. **
  13. Placing them on the baking sheet with a 2 inch spacing between them.
  14. Bake at 400 degrees for 15 mintues, flip, and then bake another 15 mintues, until golden brown.
  15. Let cool on a cooling rack to avoid moisture build-up. ***

Nutrition

Serving: 2gCalories: 154kcalCarbohydrates: 25gProtein: 8gFat: 3gSaturated Fat: 1gSodium: 301mgPotassium: 413mgFiber: 8gSugar: 2gVitamin A: 2407IUVitamin C: 64mgCalcium: 40mgIron: 2mg

Notes

** I did sprinkle gluten free flour on my hands to help prevent the sticking of the beans while forming them. This seemed to work really well. 
*** This recipe is low-fodmap up to 2 burgers per person. Some maybe able to tollerate more. 
This recipe was inspired by Joy Food Sunshine. I altered it to fit my low-fodmap dietary needs. I also added smoked jalapeno seasoning to give it some spice and added flavor. 
For those that are unaware of what the Low-Fodmap diet is, it's a preferred diet for those that suffer from IBS or IBS related symptoms. To learn more about fodmaps and the diet, visit Monashfodmap.com where they have done extensive research to help those that suffer with IBS. 
Enjoy!

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