- 1 /12 - 2 cups cooked sweet potato
- 1 1/4 cups black beans, cooked (or one 15-oz. can rinsed and drained)
- 2 large stalks celery
- 1 large red bell pepper
- 3 green onions, including green part
- 4 - 6 Cremini mushrooms
- 1 medium jalapeno, seeded and deveined, optional
- 1 tablespoon cumin seeds
- 1 small zucchini
- 1 cup fresh spinach
- 2 tablespoons fresh parsley
- 4 cloves garlic
- 2 tablespoons chia seed soaked in 1/4 cup bean water or just water (Do not drain; grind chia and soaking fluid.)
- 2 tablespoons salsa
- 1/4 cup chopped cilantro, optional
- 1 tablespoon smoked paprika
- 1/4 cup nutritional yeast (or more to taste)
- 2 tablespoons egg replacer, optional
- 1 - 1 1/2 cups chickpea flour/besam
At approximately 90 calories apiece (6% of calories on a 2000-calorie-per-day diet) and meeting 21% of the nutritional requirements, I consider this a very healthy food option. Of course, I would eat at least two of these as a meal (with sides), which brings me up to 35% of my requirements (just the burgers) for only 12% of my calories.
Note: I highly recommend making your own beans, which I do by soaking them over night and then cooking them in a crock pot with the end of an onion, a quartered jalapeno, several cloves of garlic, a carrot, and a piece of kombu (a seaweed that reduces gas and improves flavor). I add salt at the end. This results in much more flavorful and much cheaper beans than purchasing them in a can.
For the yam/sweet potato, I wash, prick, and bake the potatoes (I like to do at least a few at at time, so that I have more on hand.) at 400 degrees Fahrenheit until they are fork tender and the skin is easily peeled off.