Friday, August 1, 2014
Some veggie burger recipes can be time intensive. Not this one! And a burger that tastes like split pea soup? That's something you don't want to miss!
Split Pea and Sweet Potato Burgers
4 cups vegetable broth
1 1/2 cups dried green split peas, rinsed
2 sweet potatoes, cubed (yes- leave the skin on!)
1/3 cup chopped red onion
1/4 cup shredded carrots
1 tsp minced garlic
1/2 tsp salt
1/4 tsp ground black pepper
3/4 tsp smoked paprika
1/3-1/2 cup rolled oats, finely ground in a food processor
3 Tbsp olive oil, divided
Caramelized Onion and Feta Aioli
1/2 large red onion, chopped
2 tsp minced garlic
olive oil spray
1 tsp brown sugar
2 tsp mayo
3 Tbsp crumbled feta
Salt and pepper to taste
For burgers: Bring broth to a boil, then add split peas. Reduce heat to medium and cook for 45-60 minutes, or until peas are softened. Drain from broth.
While peas cook, bring a large pot of water to boil. Add cubed sweet potatoes and cook for 12-15 minutes, or until soft. Drain.
Add sweet potatoes to a large bowl and mash well. Add in split peas and mash gently (try to not break up all of the peas). Stir in remaining ingredients, except for oats. Add oats last, starting with 1/3 cup, then adding more if mixture is too wet. Cover bowl and place mixture in the refrigerator for two hours.
Once cooled, form 12 patties from the mixture, each ~1/2" thick and 4-5" wide.
To cook: Heat 2 tsp olive oil in a large nonstick pan over medium heat. Place 2-3 patties in the pan and cook for 5 min per side, or until golden brown. Transfer to a plate and cover to keep warm while you cook the remaining patties (add 2 tsp olive oil to the pan before you cook each batch). Serve warm topped with aioli and other toppings of choice on a soft bun.
For aioli: Heat a nonstick pan over medium-high heat. Spray with olive oil spray, then add garlic and onions. Saute for 4-5 minutes, then sprinkle with brown sugar. Cook for 3-4 additional minutes, stirring frequently. Remove from heat.
Add onion mixture to a small food processor and combine with mayo and feta. Season with salt and pepper to taste. Serve immediately on burgers, or cover and refrigerate until ready to use.
Nutrition Info per 1 burger: 126 calories, 4 g fat, 5.5 g protein, 12 g carbohydrates, 5 g fiber
Nutrition Info per 2 tsp aioli: 32 calories, 2 g fat, 1.5 g protein, 2 g carbohydrates
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 2:44 PM