NC Sweet Potatoes Add Flavor and Nourishment to Meals
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Collapse ▲Nearly 60% of the U.S. sweet potato supply is produced in North Carolina, with the majority grown in the coastal plain region. Sweet potatoes thrive in a hot, moist climate and rich, fertile soil.
Used in cuisines around the world, they’re a satisfying and versatile vegetable with a well-earned reputation for good nutrition. Sweet potatoes are an excellent source of vitamin A, fiber, and potassium. They provide complex carbohydrates, which break down at a steady pace for a long-lasting source of energy.
While delicious simply baked or mashed, why not experiment by adding sweet potatoes to some of your favorite dishes? Nearly everyone loves a good burger. Sweet potatoes provide a slight sweetness and mushrooms add savory to this veggie burger recipe. It may be served on buns and enhanced with favorite toppings. Guacamole pairs well with the Mexican-style seasoning.
Sweet Potato Burgers
°1 medium sweet potato
°½ medium onion, chopped
°Olive oil
°1 portabella mushroom, chopped
°1, 15 ounce can black beans
°1 1/2 cups panko bread crumbs
°1 large egg
°1 ½ tablespoon taco seasoning (packaged or recipe below)
°Salt to taste
- Peel sweet potato and cut into chunks. In a large sauce pan, cover potatoes with water and bring to a boil. Cook until tender, then drain and mash.
- While your sweet potato is cooking, chop the onion. Coat the bottom of a skillet with olive oil and place over low to medium-low heat. Add onions.
- Chop the mushroom and add to skillet with onions, stirring frequently until starting to caramelize.
- Rinse and drain black beans and add to mashed sweet potatoes. Mash black beans into mixture.
- In a medium to large bowl, whisk the egg and stir in all the ingredients. Divide mixture into six portions to make patties.
- Place patties in refrigerator for at least 30 minutes to firm up. Coat a large skillet with oil and place over low to medium-low heat. Once warm, add patties, cooking until golden brown on both sides.
Serves 6
Homemade Taco Seasoning
Combine together the following:
°⅓ cup chili powder
°3 tablespoons smoked paprika
°3 tablespoons ground cumin
°1 tablespoon oregano
°1 tablespoon ground black pepper
°1/2 teaspoon cayenne (more if you want it really hot)
°2 teaspoons salt (optional)
Guacamole
°3 medium avocadoes, chopped
°½ cup red onion, chopped (or 1 tsp. onion powder)
°1 cup tomato, chopped
°2 tablespoons cilantro, chopped
°2 tablespoons lemon or lime juice
°½ teaspoon salt and pepper
Combine the ingredients together in a medium bowl.
Serves 6 – 8
Margie Mansure is an extension agent with N.C. Cooperative Extension. As a registered dietitian/nutritionist chef, she offers nutrition and cooking classes to community members. margie_mansure@ncsu.edu