Wanderlustfoodie

Sweet Potato is a large, sweet-tasting, starchy root vegetable that loves hot weather and dislikes the cold, and grows in the spring season which takes about 90 to 170 days. They come in different varieties of colours and sizes like white, purple and orange. And is rich in vitamins, minerals, fibre and antioxidants. 

Benefits of Sweet Potato 

There are many benefits that we can get while eating Sweet Potato.

Helps to reduce weight.

It’s rich in fibre, which helps to reduce weight and belly – fat. Because the fibre content in it makes us feel ‘full’ after the meal. Also helps to have a calorie-restricted diet.

It’s extremely nutritious. 

It contains nutrients like Vitamin C, Vitamin A, Fat, Fiber, Calories, Proteins, Potassium, Copper and many more.

The purple and orange variety of Sweet Potato is rich in antioxidants which protects our body from chronic illness such as cancer, heart disease and ageing.

It Supports an Immunity System.

The presence of a plant-based compound known as beta–carotene helps to convert Vitamin A to support the Immunity System. Vitamin A reduces the ability of the immunity system to work properly.

Improves Brain Functions.

It improves the brain to function properly by reducing inflammation and preventing mental decline.

It helps to manage stress levels.

As Sweet Potato is rich in Magnesium it helps to reduce depression, stress and anxiety.

Helps to improve Hair and Skin.

As it’s a source of Vitamin A, C and E. Whereas, Vitamin E helps in increasing hair numbers for those who suffer from hair loss.

All these Vitamins help to repair skin that is damaged due to exposure to UV lights.

Ingredients

• 1 Sweet Potato’s cubed
• 3 – 4 Mushrooms diced
• ¾ Cup of Oats
• ½ Cup of White Beans 
• 1 Onion diced
• 1 Red Bell Pepper ( also known as Capsicum) diced
• 1 tsp. Garlic Powder 
• ½ tsp. Cumin ( also known as Jeera )
• ¼ tsp. Cayenne Pepper ( also known as Chili Powder )
• 1 tsp. Salt

Toppings ( Optional )

• Sliced Tomato
• Sliced Onion
• Fresh Dill
• Lettuce
• Cheese finely sliced 
• Sliced Cucumber
• Fresh Baby Spinach
• Tomato Sauce
• Ketchup and Mustard mixed
• Sprouts

Preparation

The following are the various steps to make an Oil-Free Vegan Sweet Potato Burger. 

1. In a Small Bowl, add all the Cubed Sweet Potato then add some water to it and boil until tender enough that it can be cut easily with a fork. I.e., for approx. 10 minutes. Drain out all the water and keep it aside.
2. In the meantime, add Mushrooms, diced Onion and Capsicum to a large pan. Sprinkle some Salt and Chili Powder according to our taste and fry until it softened, which is approx. 5 minutes. (There is no need for Oil or extra water for frying because the Mushrooms will release their moisture in it)
3. Add Cooked Sweet Potato, White Beans and the flavourings to proceed with the process. Crush everything together until it forms a mixture that is not so smooth. Then add all the fried veggies as we have already done in Step 2 and Oats to it. Mix it thoroughly.

Note: – Make sure that it is not overcooked. It must have a thick texture. 

4. Take a baking tray and cover it with baking paper. Place the patty for the Burger. It should be in a thick disk shape. Use wet hands to form this shape from the batter which we have just made. Refrigerate for at least 30 minutes.

5. After the process of refrigerating, it is ready to bake. Heat the oven to 450 degrees F and bake the patties for 25 minutes, then carefully flip them and bake for another 15 minutes. Make sure both sides are in golden brown colour. 

6. Then keep it aside for a couple of minutes. It is ready to be severed with Buns and Toppings.

What goes well with the Burger?

• French Fries
• Sweet Potato Fries
• Buttermilk
• Tomato and Avocado Salad
• Pickled Vegetables 
• Coleslaw.

Sweet Potato is a root vegetable that gives a sweet taste and is very healthy. Having it every day is good for your health like it fulfils the requirement of vitamins and minerals. The burger can be served as snacks.

Article by: Maria Caleena
Graphics by: Vanshika Baranwal