This kid-food makeover relies on the goodness of antioxidant-rich black beans and superfood sweet potatoes to make a colorful yet tasty meal that the whole family will dig into!
Sweet Potato Fries
- 2 large sweet potatoes, peeled, cut into 50 wedges
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
Black Bean Burgers
- 1 14.5 ounce can black beans, drained and rinsed well under cold running water
- 1 1/2 cup seasoned breadcrumbs or gluten-free crumbs
- 2 garlic cloves, minced
- 1 egg or 2 tablespoons ground flax mixed with 2 tablespoons water
- 1 teaspoon lemon pepper
- 1/2 teaspoon chili powder
- 1 teaspoon hot sauce
- 2 tablespoons olive or coconut oil
- 4 tablespoons low-sugar or organic ketchup
- 4 Romaine leaves
Prepare the fries, preheat the oven to 400°F. Toss the sweet potato wedges in a large bowl with the olive oil and garlic powder, coating them well with the oil. Spread the potatoes wedges out onto two ungreased cooking sheets. Bake 20 to 25 minutes until the potatoes are soft.
While the potatoes are baking, prepare the burgers. Place the beans in a food processor and pulse until a chunky mixture forms. Transfer the beans to a bowl and stir in the breadcrumbs, garlic, egg or flax mixture, lemon pepper, chili powder, and hot sauce until just combined. Wet your hands with cold water, form the bean mixture into four even patties and transfer to a plate.
Heat the olive oil or coconut oil in a large skillet over medium heat. Place the patties in the skillet and cook them about 5 minutes, allowing to the burgers to brown and firm up. Flip them and cook them for another 5 minutes, or until the burgers are heated through. Transfer them to the buns and top with ketchup if using and lettuce.
For Vata: Add another garlic clove.
For Pitta: Swap black beans for garbanzos.
For Kapha: Serve the sweet potato fries with spicy salsa instead of ketchup.
(Serving 1 burger with about 12 fries – no ketchup) 462 calories, 13 g protein, 82 g carbohydrates, 7 g sugars, 12 g fat (1 g saturated), 46 mg cholesterol, 10 g fiber, 629 mg sodium
Jennifer Iserloh, aka the “Skinny Chef”, is a leader in promoting healthy, vibrant lifestyles though a diet of delicious and nutritious easy-to-prepare meals. A classically trained chef, certified yoga teacher and a graduate of the Institute for Integrative Nutrition, Iserloh is the best-selling author of 50 Shades of Kale and Healthy Cheats, among other books.
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