Recipe by Sweet Potato Chronicles. Photo by Jodi Pudge.
5-Veggie Burger
5
PREP TIME
10 min
TOTAL TIME
40 min
Makes
8 patties
Photo: Jodi Pudge
So which veggies have made their home in this juicy burger? That would be sweet potato, peas, zucchini, carrots and green onion.
Ingredients
- 1 large sweet potato
- 2 tsp butter
- 2 green onions , finely chopped
- 1 clove garlic , finely chopped
- 2 cups frozen green peas , cooked and drained
- 1 1/2 cups grated zucchini , (1 small)
- 1 1/4 cups grated carrots , (2 medium)
- 2 eggs , beaten
- 1/2 tsp salt
- 1 1/2 to 2 cups dry, whole-grain bread crumbs
- 2 tbsp olive oil
Instructions
- Peel sweet potato, halve and cook in boiling water until just tender, but still firm, about 15 min. Cool for a few minutes, then grate. You will need 1½ cups.
- In a small skillet, warm the butter over low heat. Add the green onions and garlic, and cook until tender, about 2 min.
- In a large bowl, mash peas. Add the green onion mixture, grated sweet potato, zucchini, carrot, eggs, salt and 1 cup of the bread crumbs. Combine well (your hands may be the best tools here!). Add more bread crumbs if the mixture is too wet.
- Shape mixture into patties and lightly coat with remaining bread crumbs. You can make large 31⁄2-in. patties for adults and/or small 2-in. patties for children.
- In a large skillet, heat the olive oil over medium. Add the patties and cook until lightly browned, about 3 to 4 min per side. Serve on whole-grain buns with preferred toppings.
Nutrition (per serving)
- Calories
- 209,
- Protein
- 7 g,
- Carbohydrates
- 30 g,
- Fat
- 7 g,
- Fibre
- 6 g,
FILED UNDER: cooking Cooking with kids Easy dinners easy meals vegetarian
