These sweet potato burgers without beans are a fun healthy dinner idea for all the family. Easy to make, they combine sweet potatoes, vegetables and herbs for lots of flavour and are a vegan and low histamine recipe.
I love the idea of ‘healthy junk food’, if you know what I mean. Burgers and kebabs that feel indulgent but are actually packed with healthy ingredients. If you would like some other fun family recipes then you may like to see my honey chicken burger and coconut chicken skewers.
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Why you’ll love this recipe
- Fun and indulgent. You don’t need a not-so-healthy take-out when you can whip up these burgers at home!
- Healthy ingredients. These are packed with sweet potato, vegetables, herbs and flax, and are so good for you.
- Easy to make. While these have a few steps they are all simple, and you don’t need a food processor to make them.
Ingredients
The main ingredients you will need are:
Sweet potato – as well as being the main ingredient, this helps bind the burgers together.
Breadcrumbs and milled flaxseed – these act as a binder, as we aren’t using egg or flour. The burgers will be more on the soft side as a consequence, but will hold together if flipped carefully in the pan! For the flax you want a ground / milled flax rather than whole seeds. Something like the Linwoods milled flaxseed is good.
Garlic and herbs – adjust the amount to taste preference. I suggest using fresh for both, but you can use dried herbs in a pinch.
Variations on the recipe
If you want a lower carb burger then you can use lettuce wraps instead of buns. Although do note that there are breadcrumbs in the sweet potato patties.
Step by step instructions
While this may seem like quite a few steps, they are all very easy to do.
Step 1: Make a flax egg by combining milled flaxseed and water in a bowl. Set aside for at least ten minutes.
Step 2: Boil (or steam) the sweet potato and broccoli until fork tender.
Step 3: Fry the bell peppers and corn in a little olive oil in a pan.
Step 4: Mash the sweet potato and broccoli with a potato masher or fork.
Recipe tip: let the sweet potato drain in a colander for a few minutes as this will reduce excess liquid and so help the burgers bind together.
Step 5: Add all the ingredients to a bowl.
Step 6: Use a fork to mash the ingredients together, making sure they are all combined.
Step 7: Form the mixture into burger patties and fry in a little olive oil in a pan.
Recipe tip: wet your hands before handling the sweet potato mixture to make the patties as it helps prevent them from sticking to your hands!
Suggested sides
Burgers are all about the sides and toppings if you ask me!
Lettuce and slices of cucumber and radish are always a go-to for me, as well as fresh herbs.
Let's not forget slaw! You may like to see my tropical mango coleslaw, which goes so perfectly with burgers (if you're not a fan of fruit in your slaw simply leave it out!).
And burgers need some fries no?! You can either make regular potato fries, or if you want to do even more sweet potato then my sweet potato wedges with sweet paprika are so tasty and easy to make.
Frequently asked questions
This recipe uses a flax egg and breadcrumbs to hold the burgers together, as well as the sweet potato itself which is quite 'sticky' when cooked through. The burgers won't be completely 'solid' though as we aren't using egg to bind, more rustic and a little on the softer side. So flip carefully in the pan!
No, a potato masher or fork is sufficient to mash the sweet potato and combine with the other ingredients.
These are vegan sweet potato burgers, but not gluten free as they use breadcrumbs. You could use a suitable gluten free bread to make the breadcrumbs and use gluten free buns or lettuce wraps.
More dinner recipes to enjoy
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Sweet potato burgers (without beans)
Ingredients
For the burgers
- 3 teaspoon olive oil divided
- 2 cups sweet potato peeled and diced
- 0.5 cups broccoli diced
- 0.5 cups bell peppers finely diced
- 1 tablespoon sweetcorn
- 2 tablespoon coriander diced
- 2 tablespoon parsley diced
- ½ cup breadcrumbs
- 2 garlic cloves minced or finely diced
- pinch salt
- pinch black pepper optional
For the flax egg
- 1 teaspoon milled flaxseed
- 3 teaspoon water
Instructions
- Make a flax egg by combining the milled flaxseed with 3 teaspoon of water. Stir and set aside for at least ten minutes.
- Boil or steam the sweet potato and broccoli until they are soft, about 10 minutes.
- Fry the bell pepper and corn in a little olive oil, for 4-5 minutes until softened.
- Drain the sweet potato and broccoli and then use a potato masher or fork to mash.
- Add all the ingredients to a large bowl.
- Stir well, and use a fork to combine all the ingredients together. Form into 2 large patties (or 3 smaller ones) with your hands. Add a little more breadcrumbs if the patty doesn't form easily and hold together.
- Heat 2 teaspoon of oil in a pan and then add your patties. You may want to press down on them slightly so they form the desired shape. Fry on a medium heat for 4-5 minutes each side, or longer if required. Flip carefully as they won't be fully 'solid'.
- Serve up in burger buns or in lettuce wraps and with any toppings you would like, plus your sides. Enjoy!
Notes
- Mash the sweet potato and broccoli well, and combine with the other ingredients so the breadcrumbs and flax egg are distributed throughout the mixture. This helps bind the burgers together.
- Wet your hands before handling the mixture to form into patties as it helps prevent it all sticking to you!
- Flip carefully. These burgers aren't 'solid' and we aren't using egg so they will be on the softer side.
- I've heated these up from frozen and they worked out really well!
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients score 0 on the SIGHI list, with the exception of:- wheat (in the bread), which scores 1.
- flaxseeds aren't rated on the SIGHI list. You can use chia instead, but it will give a slightly 'earthy' taste.
- black pepper, which scores 2.
Sandra says
Thank you so much for this great recipe!
throughthefibrofog says
So glad you like it Sandra!
Sheryl says
I like the term 'healthy junk food'...makes it sound so exciting haha. Looks delicious, definitely a must try!
throughthefibrofog says
I know, makes it sound a bit tempting somehow doesn't it!
Katie Clark says
Wonderful recipe! I like the mango coleslaw as a condiment on the burger! YUMMY!
throughthefibrofog says
I love coleslaw with my burgers too! Glad you like it 🙂
Alison Hayes says
This sounds mouthwatering! You always make your food look and sound so delicious!
throughthefibrofog says
Thank you! Hope this is one the kids will enjoy too!
Despite Pain says
I love sweet potato and your burgers look delicious. I think this is something I would try because they'd be such a tasty treat, but one that's healthy. Thanks for sharing.
throughthefibrofog says
Hope you like them if you get to making them! All healthy ingredients but feels like a treat 🙂
Shruti Chopra says
Flax-egg! I had no clue what anyone meant when they said that and again a very simple and easy way to bind the ingredients, otherwise all my patties break away. Look forward to giving this one a go! 🙂
throughthefibrofog says
I love a flax egg! So easy to make and a great egg substitute, that works well as a binder. Hope you enjoy the burgers!