PEANUT AND SWEET POTATO BURGER WITH SOYA
The Peanut and Sweet Potato Burger With Soya is a delicious fusion of creaminess, crunch and mild heat, perfect for those seeking a nutritious yet indulgent plant-based option. This burger contains mashed sweet potato for a naturally sweet and velvety base, with crushed peanuts for texture and protein. A hint of soy sauce and chilli flakes for a savoury-spicy kick, this burger comes together with minimal effort. Oat flour binds the ingredients seamlessly while adding extra fibre, making it a satisfying main dish. This Peanut And Sweet Potato Burger With Soya is made with just five ingredients, which is ideal for busy weekdays, casual dinners or even a creative vegan barbecue. The flavours are balanced and bold, with earthy, nutty and subtly spicy. The texture holds well in a pan-fried crust. Whether served on a toasted bun or with greens in a grain bowl, this burger is versatile and flavourful.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Southeast Asian
PREPARATION/TECHNIQUES
Pan-Fry
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Quick & Easy, High Fibre, Wheat / Gluten-Free, Dairy-Free
DISH TYPE
Sandwich
INGREDIENTS
The ingredients required for Peanut And Sweet Potato Burger With Soya Heat are listed below:
- 50 grams | 1.76 ounces | ¼ cup mashed sweet potato
- 8 grams | 0.28 ounces | 1 tablespoon crushed peanuts
- 8 grams | 0.28 ounces | 1 tablespoon oat flour
- 2.50 millilitres | 0.08 fluid ounces | ½ teaspoon soy sauce
- 3 grams | 0.11 ounces | 1 teaspoon chilli flakes
- 30 millilitres | 0.51 fluid ounces | 2 tablespoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 172 kilocalories
- Fat: 5.2 grams
- Saturated Fat: 0.8 grams
- Carbohydrate: 24.9 grams
- Sugar: 3.1 grams
- Fibre: 5.6 grams
- Sodium: 1250 milligrams
- Protein: 7.2 grams
- Calcium: 52 milligrams
- Potassium: 338 milligrams
- Iron: 3.0 milligrams
PREPARATION
These steps are followed for the preparation of Peanut And Sweet Potato Burger With Soya:
- Mash The Sweet Potato: Ensure the sweet potato is fully cooked and mashed until smooth, then place it in a bowl.
- Add Remaining Ingredients: Mix in crushed peanuts, oat flour, soy sauce and a pinch of chilli flakes until fully incorporated.
- Rest The Mixture: Let the mixture rest for 3 to 5 minutes so the oat flour absorbs moisture and firms up the texture.
- Shape The Patty: Form the mixture into a compact patty using your hands. Add a bit of extra oat flour if it feels too soft.
- Preheat The Pan: Warm olive oil in a non-stick frying pan over medium heat.
- Pan-Fry The Burger: Place the patty into the hot pan and cook for 3 to 4 minutes per side until golden brown and heated through.
- Serve And Enjoy: Serve hot with a bun, lettuce wrap or bowl-style over grains and vegetables.
PREPARATION TIME
10 minutes
COOKING TIME
8 minutes
TIPS
Here are some helpful tips for Peanut And Sweet Potato Burger With Soya:
- Smooth Mash: Mash the sweet potato well to ensure it binds the burger together evenly.
- Nut Crunch: Keep peanuts slightly coarse for extra texture and bite.
- Even Cooking: Don’t overcrowd the pan; give the burger space to crisp up properly.
- Low Oil Option: A dry non-stick pan works well if you prefer an oil-free preparation.
VARIATIONS
- Add Fresh Herbs: Stir in chopped coriander or basil for added freshness.
- Swap Peanuts: Use almond or sunflower seeds for a different nutty profile or to cater to allergies.
- Spice Upgrade: Add cumin or smoked paprika for deeper spice complexity.
- Protein Boost: Mix in 1 tablespoon cooked quinoa or a pinch of chia seeds for added protein and fibre.
- Baking Option: Bake the patty at 180°Celsius for 18 to 20 minutes and flip halfway through.
PREPPING AND STORAGE
- Refrigeration: Store raw or cooked patties in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze uncooked patties on a baking tray, then transfer to a container with parchment between layers. Use within 1 month.
- Reheating: Reheat cooked patties in a skillet, toaster oven or conventional oven until warmed through and crisped.
