 |
Prep Time: 15 Minutes Cook Time: 40 Minutes |
Ready In: 55 Minutes Servings: 4 |
|
One of my childhood friends reminded me of the hamburger sandwiches my mother use to make me for lunch. One burger was enough to feed three people! Since that time, I have become more health conscience. I still enjoy eating comfort foods, but now I opt to prepare meals with their nutritional value in mind. The Sweet Pea-po Mega Burger is a wonderful combination of sweet potatoes and black eye peas in a veggie burger. Sweet Potatoes not only taste good, but are a good source of complex carbohydrates, dietary fiber, beta-carotene, Vitamins C, and potassium. And black eye peas are a good source of protein, fiber,and iron. So go ahead, and enjoy that 'mega-burger'! Ingredients:
1 cup mashed sweet potatoes (fresh or pre-cooked) |
1 cup frozen black-eyed peas |
1/8 cup oat bran (psyllium husk may be substituted) |
1/4 cup red onion (finely diced) |
2 -3 tablespoons honey mustard |
1 teaspoon paprika |
1 teaspoon lemon pepper |
1 teaspoon turmeric |
1 teaspoon celery seed |
1 teaspoon oregano |
1 teaspoon nutmeg |
1/4 teaspoon chives |
2 -4 g stevia (equals 1 packet, white stevia preferred) (optional) |
2 tablespoons parmesan cheese, grated (optional) |
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. (If pre-packaged, put the bowl of sweet potatoes into the microwave for about a minute to reach lukewarm temperature, and then set the bowl aside).
3. Measure 1 cup of frozen black eye peas and put into a microwavable bowl. Defrost the black eye peas in the microwave approximately 2-4 min (based on oven wattage) until they are soft, but not mushy. Mash the black eye peas with a fork and put the bowl aside for a minute.
4. Dice and finely chop 1/4 cup of red onions put aside into a small container.
5. Combine the black eye pea mixture into the bowl of mashed sweet potatoes. With a fork, mix the sweet potatoes and black eye peas 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 if 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 4-6 equal parts (see note below). 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 don’t 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 patties 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 they are done to your liking!
|
|