Ingredients
Scale
- 1 medium sweet potato (no need to peel if using the pressure cooker method)
- 1 (15-ounce) can white beans (cannellini beans), drained and rinsed
- 1 cup old-fashioned rolled oats (gluten-free if desired)
- 1 cup raw pepita seeds (pumpkin seeds)
- 2 large shallots, peeled and roughly chopped
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- ¼ teaspoon ground black pepper
- 1 cup fresh flat-leaf Italian parsley, large stems removed
- 5 tablespoons extra-virgin olive oil (for pan-frying)
For Serving:
- Red onion slices
- Avocado
- Sprouts
- Lettuce
- Tomato slices
- 3-ingredient vegan honey mustard sauce
- Daiya mozzarella-style slices
Instructions
- Cook the sweet potato until fork-tender using your preferred method (pressure cooker, oven, or microwave), then let it cool slightly and remove the skin if desired.
- Add the pepita seeds and oats to a food processor and pulse until they form a coarse meal, about 10-15 pulses.
- Add the cooked sweet potato, white beans, shallots, garlic powder, smoked paprika, salt, pepper, and parsley to the food processor.
- Pulse the mixture 15-20 times until everything is combined but still has some texture, don’t over-process or the burgers will be mushy.
- Transfer the mixture to a bowl and let it rest in the refrigerator for 15-20 minutes to firm up, making it easier to shape.
- Divide the mixture into 6 equal portions and form each into a patty about ¾-inch thick, pressing firmly so they hold together.
- Heat 2-3 tablespoons of olive oil in a large skillet over medium heat until shimmering.
- Cook the patties for 4-5 minutes on the first side without moving them, until a golden crust forms.
- Flip carefully and cook for another 4-5 minutes on the second side, adding more oil if needed.
- Serve immediately on buns with your favorite toppings or let cool and store for later use.
Notes
- The mixture will seem slightly wet at first, but chilling it makes a huge difference in how well the patties hold together
- Don’t skip the resting time in step 5, it’s essential for burger stability
- If cooking all 6 burgers at once, you may need to work in batches depending on your pan size
- For grilling, brush the grates well with oil and cook over medium heat (not high) to prevent sticking
- Leftover burgers can be crumbled and used as a protein topping for salads or grain bowls
- These are naturally gluten-free if you use certified gluten-free oats
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Pan-Fried
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 burger
- Calories: 180 kcal
- Sugar: 4 g
- Sodium: 320 mg
- Fat: 5 g
- Saturated Fat: 0.8 g
- Unsaturated Fat: 3.8 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 6 g
- Protein: 6 g
- Cholesterol: 0 mg