Potato Edamame Veggie Burgers

These yummy potato veggie burgers have the perfect ratio of carbs and protein for a post-workout meal (make them ahead of time and freeze!)

[Disclosure: As co-owner of The Recipe ReDux I was compensated to manage this recipe contest.]

I’ve always been a routine gal so when back-to-school time came around for my daughter each year, I didn’t find it too hard to get back into the faster pace of the week.

Well, that was then and this is now. This year, it’s been more of a struggle for me to give up the less structured days of summer. Maybe because I was gone for most of August. Maybe because I’m older and am trying not to sweat the small stuff anymore. (Or maybe I like being a bit lazier?)

Anyway, gone are the leisurely mornings of taking some more time to eat breakfast. This time of year is when I find myself getting into breakfast ruts – pretty much eating the same thing right after a run or boot camp class – kind of like being on automatic pilot while getting dear daughter ready for school on time and start the workday.

So, for our current Recipe ReDux challenge with Potatoes USA – the challenge is for us to use potatoes as a staple in meal planning for athletic performance, I created these yummy potato burgers – and I’m glad I did because now they’re in my freezer for a super easy way to fuel up after my morning workout.

I’ve always love potatoes (my current fav way to eat them: Shoestring Baked French Fries) for their taste, versatility and nutrition (carbohydrates, potassium and Vitamin C) but they aren’t usually a go-to in the mornings because of my lack of prep time. But now I get to eat “burgers” for breakfast after my exercise (even on rushed mornings ’cause all I have to do is defrost them in the microwave!)

Here’s a deeper on dive on why potatoes make sense for an active/athletic lifestyle:

• A medium potato with the skin provides just 110 calories, no fat, no sodium and no cholesterol, 30 percent of your daily value of vitamin C and more potassium than a medium banana.
• Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system function. A medium potato with the skin contains 620 milligrams of potassium, more than a medium-size banana.
• Carbohydrate is important for optimal mental and physical performance. A medium potato with the skin has 26 grams of quality carbohydrate.
• With several essential vitamins and minerals, potatoes are a smart addition to your other favorite performance foods.

Sources:
Nutritional data is based on a 5.2 ounce skin-on potato.
Gelibter A, et al Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab. 2013;62:37-43

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Potato Edamame Veggie Burgers

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5 from 3 reviews

• Author: Deanna Segrave-Daly, RD
• Yield: 4 burgers 1x

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Description

These yummy potato veggie burgers have the perfect ratio of carbs and protein for a post-workout meal (make them ahead of time and freeze!)

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Ingredients

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• 1 pound baby yellow potatoes, roughly chopped (about 2 1/4 cups)
• 1/8 teaspoon kosher or sea salt
• 1/2 cup cooked edamame
• 2 tablespoons grated Parmesan cheese
• 1 egg
• 1 garlic clove, minced
• 4 tablespoons whole wheat breadcrumbs or panko
• 1 tablespoon olive oil
• 4 whole-grain hamburger rolls
• Optional toppings: tomato, lettuce, avocado

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Instructions

1. Place potatoes and salt in a large pot. Cover potatoes with cold water. Bring to a boil. Once boiling, reduce to medium heat to a simmer. Cook for about 8 minutes or until the potatoes are fork tender. Drain and add the potatoes back into the pot. Set aside and cool down for 5 minutes.
2. Add potatoes and edamame to a large bowl. Mash with a potato masher (it’s ok if the edamame isn’t completely mashed and that there are some potato chunks.
3. Mix in Parmesan cheese, egg and garlic. Stir well or use your hands to incorporate. Mix in breadcrumbs.
4. Form 4 large patties (about 3 1/2-inches in diameter.) Chill in the refrigerator for 15 minutes.
5. Add oil to a large skillet over medium heat. Fry for 5 minutes per side or until golden brown. Serve in hamburger buns and toppings as you wish.

Notes

Per serving (1 burger), Calories 340, Fat 9g, Cholesterol 48mg, Sodium 442mg, Carbohydrates 54g, Fiber 5g, Potassium 19% DV, Protein 13g, Vitamin C 20% DV

For more potato inspiration, check out my 5 Ways To Upgrade Your Potato Salad video. And click on The Recipe ReDux graphic to see more potatoes for performance recipes from our ReDuxers.