I have tried many vegetarian burgers, mostly hating all I’ve tried. Morningstar and Boca are not for me. I had a black bean burger at Manna Grocery on a visit to my hometown and discovered that veggie burgers could
actually taste good! I decided to give it a go and make my own!
Sweet potatoes are the key ingredient to the flavor of this burger! Save yourself some time and microwave those puppies! Poke holes in two, large potatoes on both sides. Place on a microwave safe plate and nuke for 8 minutes, adding time if not fork-tender. Set aside and allow to cool.
Rinse and drain 1 can of black beans. Place in microwave safe bowl and cook for 3 minutes. Smash 3/4 of the beans with a fork until a paste is formed. Set aside.
Chop 1/2 cup red onion in food processor until onion becomes a liquid. I think this adds moisture to the burgers. Dicing the onion is fine also, if you want a bit of crunchiness.
Grind 1/2 cup pecans in a food processor until mealy. I used frozen pecans I keep in my freezer. The Magic Bullet works great for this recipe. I used it for the onion and the pecans.
Boil 1 cup of brown rice according to package directions. Set aside. Combine 2 1/2 tsp ground cumin, 1 tsp paprika, 1/4 tsp chipotle powder, 1 Tbsp brown sugar, 1/2 tsp salt and 1/4 tsp pepper.
Combine smashed and whole beans, brown rice, mashed sweet potatoes, pecan meal, red onion and spices along with 2 cloves minced garlic. After mixing well, use a burger press to form into patties, placing each burger on a prepared baking sheet. I drizzled a bit of olive oil onto my silicone mat to add flavor and ensure they didn’t stick.
Place in preheated oven at 375°. Cook for 35-40 minutes, flipping after 20 minutes. Serve on sesame or bun of your choosing. I dressed with sliced avocado, mayo, ketchup and some fresh parsley and cilantro.
This is a very
messy burger. But, if a burger ain’t messy, it ain’t a good burger ya’ll!
*something you may not know:
eating even a few meatless meals a week certainly has its health benefits! Vegetarian diets are associated with weight loss, reduced risk of heart disease and lower blood pressure. Vegetarian meals are typically lower in saturated fat, higher in fiber, potassium and an array of vitamins.
Plant proteins are incased in plant cell walls which makes it a bit harder to digest than animal proteins. Therefore, building a protein-rich veggie meal is an important part of getting adequate protein. Be sure to include plenty of whole grains, beans, peas and lentils and tofu.
Cheese, eggs, milk and yogurt are good sources of protein as well as calcium. If you prefer to pass on the dairy products as well, be sure you are eating loads of dark green, leafy vegetables, drinking non-dairy milk with calcium, including tofu or other soy products and eating calcium-fortified cereals.
Weight-bearing exercise is also important for maintaining bone strength.
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Black Bean Sweet Potato Burger
Delicious vegetarian burger! You won't miss the meat in this one!!
- 2 large sweet potatoes, cooked
- 1 cup black beans, rinsed, drained and heated
- 1 cup brown rice, cooked
- 1/2 cup pecans, ground
- 1/2 cup red onion, minced to pulp consistency
- 2 1/2 tsp ground cumin
- 1 tsp sweet paprika
- 1/2 tsp large grain salt, such as sea salt or himalayan salt
- 1/4 tsp freshly ground pepper
- 1/4 tsp chipotle pepper
- 1 Tbsp brown sugar
- Fresh parsley and cilantro for dressing
- Avocado, sliced for dressing
- Preheat oven to 375 degrees. Line baking sheet pan with silicone mat and baste with olive oil.
- Poke holes in sides of sweet potatoes with a fork. Microwave on a microwave safe plate for 5-8 minutes, adding additional minute or two if not yet tender. Allow to cool.
- Place black beans in microwave safe bowl and cover. Cook on high for 3 minutes. Smash 3/4 of beans with a fork until a paste is formed. Add remaining whole beans to bowl. Set aside.
- Cook 1 cup brown rice according to package directions. Grind 3/4 cup pecans in Magic Bullet or food processor until a fine meal is formed. Use same processor to dice red onion to a liquid pulp.
- Combine cumin, paprika, salt, pepper, chipotle and brown sugar in a small bowl.
- Peel and smash sweet potato. Combine with smashed and whole black beans. Add rice, onion, ground pecans and spice mixture. Mix well.
- Using a burger press, form patties and place onto baking sheet. Place patties into oven and bake 35-40 minutes, flipping after 20 minutes.
- Remove from oven and serve on sesame or brioche buns with fresh parsley, cilantro, fresh avocado and sliced tomato. Add mayo, ketchup and mustard, if desired.
- Wash and roughly chop parsley and cilantro. Slice avocado.
- I topped the burger with a slice of mild cheddar cheese for my little one.