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You have probably seen this awesome Sweet Potato Veggie Burger recipe by Kathy over at Happy.Healthy.Life pinned all over Pinterest. I've
basically taken that recipe and made a few modifications to that to
better fit my preferences. This recipe is crispy on the outside, creamy,
sweet & tangy on the inside. The coconut oil really adds to the
depth of flavor, something you wouldn't find when using other cooking
oils. This recipe makes 6-8 medium-sized fritters.
Prep time: 60-65 minutes -- most of the prep time is baking the sweet potato
Cook time: 10 minutes
Ingredients
One (1) can of cannellini white beans or chickpeas, drained & rinsed -- use what you have or prefer
One (1) large sweet potato, baked & peeled
Two (2) cloves of garlic, peeled & chopped finely
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| Note: The beer pictured was ingested while cooking, not used in the actual recipe. :) |
Two (2) teaspoons of maple syrup
Two (2) teaspoons of lemon pepper seasoning -- McCormick is my favorite
One (1) tablespoon of Panko crumbs OR your favorite flour
optional: additional
seasonings (whatever you have on hand - I've mixed this recipe up and
added things like Montreal steak seasoning and cajun spices)
For coating/frying
Two (2) cups of Panko crumbs
2-3 tablespoons of coconut oil for pan (may need a bit more or less depending on your pan size)
To serve with (optional)
Salad greens, hummus, savory dip, etc.
Directions
Preheat oven to 375F degrees.
Poke holes in your
sweet potato with a fork, wrap in aluminum foil and bake for 45-55
minutes or until fork tender.
Let potato cool for 10-15 minutes. Peel & place in large mixing bowl.
Drain & rinse your beans, add to mixing bowl. Mash beans and potato together with a potato masher.
Mash-in/incorporate
lemon pepper seasoning, diced garlic, maple syrup & one tablespoon of Panko
crumbs or flour of your choice. If you are using additional seasonings,
incorporate those now. Your mixture will be moist, but firm enough to
form a patty.
Heat 2-3 tablespoons of coconut oil in a pan on the stove over medium-high heat.
Spread 2 cups of Panko crumbs on a plate or in a pie dish (the sides on the pie dish will help prevent a mess). Form
patties from the mixture (think medium-sized hamburger patties) and
coat thickly by gently flipping/rolling in the Panko crumbs.
Test oil with a few Panko crumbs, making sure it's warm enough to start frying. When ready, place patty in the pan. Repeat until the pan is filled (my pan fit 4 at a time). Cook until browned on both sides.
Transfer cooked patties to paper towel to catch excess oil.
Plate and enjoy. These
are delicious as-is, but my favorite way to serve them is over salad
greens with a side of extra-garlic hummus and a tiny bit of Tuscan
Italian dressing. I bet these would be great with a savory artichoke
dip as well. Add the bun and avocado to revert these back to burgers if
that is your style.
Tips
Place the cooling potato in a bowl and cover with a towel. Trapping the
steam will help the skin release from the potato and make peeling
easier.
If you aren't going to eat all of the
fritters in one sitting, refrigerate the Panko-covered patties before
frying and fry when you are ready to eat them. This way you avoid soggy
leftovers.
Sam is a
28-year-old cancer survivor and aspiring culinary nutritionist. By day
she does fundraising research and by night she can be found crafting,
cooking or snuggling with her two cats.
Sam recently launched a crowd
funding campaign which focuses on getting whole food nutrition resources
and information in the hands of cancer survivors. The campaign can be
found at: http://igg.me/at/payitforward. Her health/wellness blog can be found at: http://healness.wordpress.com
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