Mediterranean Air Fryer: 95 Healthy Recipes to Fry, Roast, Bake, and Grill by Hale Katie

Author:Hale, Katie [Hale, Katie]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-08-31T16:00:00+00:00

Sweet Potato Black Bean Burgers

Prep Time: 10 minutes

Cook Time: 10 minutes

SERVES 4, AIR FRYER TEMPERATURE: 380°F

BAKE, FAST AND FRESH, VEGETARIAN

Black bean burgers are one of the most popular substitutions for the classic hamburger. This recipe, however, is not your typical boring bean burger. You’ll be delighted by pops of bright flavor from the simple Greek seasoning blend and fresh lemon juice that complement the black bean base.

1 (15-ounce) can black beans, drained and rinsed

1 cup mashed sweet potato

½ teaspoon dried oregano

¼ teaspoon dried thyme

¼ teaspoon dried marjoram

1 garlic clove, minced

¼ teaspoon salt

¼ teaspoon black pepper

1 tablespoon lemon juice

1 cup cooked brown rice

¼ to ½ cup whole wheat bread crumbs

1 tablespoon olive oil

For serving:

Whole wheat buns or whole wheat pitas

Plain Greek yogurt

Avocado

Lettuce

Tomato

Red onion

1 . Preheat the air fryer to 380°F.

2 . In a large bowl, use the back of a fork to mash the black beans until there are no large pieces left.

3 . Add the mashed sweet potato, oregano, thyme, marjoram, garlic, salt, pepper, and lemon juice, and mix until well combined.

4 . Stir in the cooked rice.

5 . Add in ¼ cup of the whole wheat bread crumbs and stir. Check to see if the mixture is dry enough to form patties. If it seems too wet and loose, add an additional ¼ cup bread crumbs and stir.

6 . Form the dough into 4 patties. Place them into the air fryer basket in a single layer, making sure that they don’t touch each other.

7 . Brush half of the olive oil onto the patties and bake for 5 minutes.

8 . Flip the patties over, brush the other side with the remaining oil, and bake for an additional 4 to 5 minutes.

9 . Serve on toasted whole wheat buns or whole wheat pitas with a spoonful of yogurt and avocado, lettuce, tomato, and red onion as desired.

PER SERVING (JUST THE PATTIES): Calories: 263; Total Fat: 5g; Saturated Fat: 1g; Protein: 9g; Total Carbohydrates: 47g; Fiber: 8g; Sugar: 4g; Cholesterol: 0mg

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