This is a simple and healthy recipe to eat a burger without the added fat. It is also a great option for dietary restrictions and a fun way to get the kids eating healthy.
Ingredients:
6 large sweet potatoes (cook them in oven or microwave on potato setting so they are soft)
1 can of chickpeas (garbanzo beans) liquid drained
1 large yellow onion or 1 half yellow & 1 half red onion (diced)
1 tablespoon of fresh parsley or 1 teaspoon of dried
1 teaspoon of salt
1 teaspoon of pepper
1/4 cup of your favorite barbecue sauce
1/4 cup of olive oil for cooking onions
Dice onions and cook in fry pan with olive oil until onions are translucent (clear)
Peel cooked sweet potatoes and discard skin, reserving the insides.
Finely chop parsley and place into mixing bowl.
Place cooked onions, and all remaining ingredients into mixing bowl together including drained chickpeas.
5. Use a potato masher to evenly blend all ingredients making sure to leave some chickpeas intact.
6. form burgers from the mix by hand or use a burger press if one is available.
7. Heat fry oil (we used coconut oil) and fry burgers until both sides are brown and crispy.
(You can also bake these at 350 degrees in the oven until browned)
8. Serve over rice with a fresh salad
