Sweet Potato and Bean Bites

1 medium onion, diced
3 to 4 garlic cloves, minced
1 carrot, finely grated
1/2 can black beans, drained
1baked sweet potato, flesh scooped out
1/2 cup quinoa, cooked (that is, take 1/2 a cup dry quinoa, and cook it)
1/2 cup bread crumbs
3 tbsp chopped cilantro
2 tbsp tomato paste or ketchup
hot sauce or cayenne pepper to taste
1 tsp balsamic vinegar
Salt and pepper to taste

Saute onion and garlic in non-stick skillet until tender.  Add the beans to the same pan and cook for 2 minutes more.  Turn off the heat, and mash the beans in pan until they are fairly chunky, but no longer whole.  Place the mashed beans, onion and garlic mixture in a large bowl along with the remaining ingredients and mix thoroughly.   If  the mixture seems a little too moist, add more bread crumbs.   Form the mixture into flat patties.   Bake at 350 degrees for 15-20 minutes, turning after 10 minutes.

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