Pritikin Sweet Potato Black Bean Burgers
The Pritikin Eating Plan recommends and incorporates the healthiest animal food choices — omega-3-rich fish, lean protein like chicken and turkey, and vibrant flavors with fruit and vegetables, making the most of spices and bold flavors. But if you’re a vegetarian, are there equally nutritious options? Yes, and this contest-winning entree shows now. Personal Chef and Food Writer Amy Casey submitted this Pritikin-approved recipe for Sweet Potato and Black Burgers to a Pritikin Cooking School Recipe Contest, and she took the award for Most Unique Recipe.
Ingredients
- 2 cups mushrooms - chopped
- 1-2 whole sweet potato - peeled and grated until you have 2 cups
- 2 cloves garlic - chopped
- 2 whole scallions - thinly sliced
- 1 cup baby spinach leaves - chopped
- 1 teaspoon cumin
- ¼ teaspoon cayenne
- 15 oz black beans - canned, drained, rinsed
- ½ cup Greek yogurt - fat-free, plain
- ¼ teaspoon chipotle powder
- ¼ teaspoon smoked paprika
- 4 whole wheat hamburger buns - such as Ezekiel or See Note
- 4 slices tomatoes
- 1 head lettuce
Instructions
- Heat a large nonstick sauté pan over medium high heat and add about 2 tablespoons of water. Add the mushrooms, sweet potato, garlic, and scallions. Sauté for 5 – 7 minutes or until the mushrooms begin to brown and the sweet potato is just cooked through.
- Add the spinach, cumin, and cayenne and continue sautéing the vegetables until the spinach is wilted, about 2 – 3 minutes. Remove pan from the heat.
- In a large bowl, add the black beans and mash with a potato masher until about 1/2 of the beans are smashed and the remaining beans are still whole. Add the sautéed vegetables to the beans and stir to combine. Form into 4 burgers and place on a platter.
- Heat the same non stick sauté pan to medium high heat and add 1 tablespoon water. Cook the burgers for 3 – 4 minutes per side or until crispy and browned. Remove to a platter.
- In a small bowl combine the yogurt, chipotle powder, and smoked paprika for the Spicy Yogurt Sauce.
- Serve burgers on whole wheat buns with sliced tomatoes, lettuce, and a dollop of the Spicy Yogurt Sauce
Spa Index Kitchen Notes
Nutrition
ABOUT PRITIKIN
The Pritikin Eating Plan is proven in more than 100 peer-reviewed studies to have life-saving benefits like lowering cholesterol and blood pressure. Plus, you aren’t losing your mind while losing weight. There’s no calorie counting, no hunger. Just plenty of healthy, whole foods deliciously prepared, like the recipes shared with Spa Index. Pritikin was the first comprehensive lifestyle program in America, and after 39 years on the cutting edge of lifestyle science, we are still the longest-running, most successful program for reversing many of modern society’s health concerns, including obesity, heart disease, high blood pressure, and diabetes. More than 100,000 people worldwide have come to Pritikin Longevity Center, in Miami Florida, for one-week programs, two-week programs, or longer. For some, the primary goal is losing weight. Others want to prevent and address health issues. Still others seek the ultimate spa-health vacation. Everyone leaves feeling better and, best of all – living better.