про еду

про еду

понедельник, 17 июля 2017 г.

Sweet Potato Bean Burger With Avocado Bun

This avocado burger bun is made with a delicious and moist sweet potato and bean patty. This makes it like a regular burger but with a healthy dose of avocado. It is important not to use an over ripe avocado as it will be very difficult to work with. You also have to be very careful when slicing and peeling the avocado to ensure it keeps its shape intact. Colorful, flavorful, and nutritious, this burger is perfect for a summer BBQ or dinner!

SWEET POTATO BEAN BURGER WITH AVOCADO BUN [VEGAN, GLUTEN-FREE]

INGREDIENTS

  • 1/2 cup beans, soaked, cooked, drained, and then measured (or from a tin)
  • 2 cups baked sweet potato
  • 1/4 cup vegan feta cheese
  • 1 medium onion
  • 2 cloves garlic
  • 1/4 cup gluten-free jumbo oats or buckwheat flour
  • 1/4 cup walnuts or nuts or seeds of choice
  • 1 teaspoon mixed dried herbs
  • 1 teaspoon chili flakes, optional
  • 1 teaspoon salt to taste
  • 1 tablespoon coconut oil
  • 4 avocados, medium and ripe
  • 1 teaspoon black sesame seeds or onion seeds, optional
  • 1/2 cup beet noodles or grated
  • 1/2 cup carrot noodles or thin slices
  • 1/2 cup kale or greens of choice
  • 2 lemons, juiced

PREPARATION

  1. First start by making the sweet potato and bean burger patties. Preheat the oven to 390°F. Line a baking tray with baking paper and smear with a teaspoon of coconut oil. Set aside.
  2. Chop the onions finely and fry in 1 teaspoon of coconut oil on a medium heat. Add the chopped garlic as well. Sauté until light golden. While the onions are frying, make sure the cooked beans are very soft. Roughly mash it with the back of a fork along with the baked sweet potato and the feta cheese until it is combined. Add this to the sweet potato and bean mash and mix well.
  3. Roughly chop the walnuts and add this as well to the mix along with the oats or buckwheat flour, dried herbs, salt, and chili flakes. Mix well until it is all well combined and comes together. You can mash it a little more.
  4. You can alternatively add all the ingredients into the food processor and combine. You have to be careful not to over blend or process it or it will become a paste. Divide the mixture into four big patties, flatten slightly into oval shapes.
  5. Spread each of the burger patties on the greased and lined tray. Drizzle another teaspoon of coconut oil over the patties. Bake for 20 minutes, then remove, flip over, and bake for another 20 minutes. It should be golden brown by now. If you like it be very crispy, leave it to be bake for another 15 minutes, or else it’s ready in 40 minutes.
  6. While the burger patties are baking, get the vegetables ready. Using a spiralizer, make the beet noodles or grate the beet. Thinly slice the carrots. Strip the kale from its stalk and chop roughly or tear lettuce leaves if using instead. Set aside.
  7. Make sure the avocados are not overripe or it will be very difficult to work with. Slice it into two and carefully peel the skin away. Remove the stone and discard. Squeeze lemon juice generously over the avocados to prevent it form oxidizing and losing its color. Slice a small piece of avocado at the bottom to create a flat bottom. This will ensure it sits straight and doesn’t fall over. Do this for four of the halves
  8. To assemble, place each avocado half with the flattened bottom on a separate serving plate. Then add a layer of the beet, kale, and any other vegetable of choice. Top with the sweet potato and bean patty and add the carrot strips. Cover with the other avocado half. If the avocado burger bun is not sitting properly, then use a toothpick to hold it together. Sprinkle the top with the sesame or onion seeds to make it look like a regular burger bun. Serve immediately.
http://www.onegreenplanet.org/vegan-recipe/sweet-potato-bean-burger-with-avocado-bun/?utm_source=Green+Monster+Mailing+List&utm_campaign=57dbb87f73-NEWSLETTER_EMAIL_CAMPAIGN&utm_medium=email&utm_term=0_bbf62ddf34-57dbb87f73-106919241

Комментариев нет:

Отправить комментарий