Veggie Burgers #1 – Black Bean and Yam

Veggie Burgers #1 - Black Bean and Yam
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Servings Prep Time Cook Time
16burgers (or more up to 20) 15 minutes 30minutes
Servings Prep Time Cook Time
16burgers (or more up to 20) 15 minutes 30minutes
Veggie Burgers #1 - Black Bean and Yam
  • 1
  • 2
  • 3
  • 4
  • 5
Votes: 0
Rating: 0
You:
Rate this recipe!
Servings Prep Time Cook Time
16burgers (or more up to 20) 15 minutes 30minutes
Servings Prep Time Cook Time
16burgers (or more up to 20) 15 minutes 30minutes
Delicious, flavor-packed veggie burgers that will save you money and delight your tastebuds. There are a large number of ingredients compared with other recipes I make, but keep in mind this makes 16-20 burgers, which you can freeze for later, and you'll be so glad you did.
Ingredients
Servings: burgers (or more up to 20)
Instructions
  1. Preheat the oven to 400 degrees Fahrenheit. Coarsely chop vegetables.
  2. In batches, mince celery, bell pepper, green onions, Cremini mushrooms, jalapeno, cumin seeds, zucchini, spinach, parsley, and garlic in a food processor. (There is no need to separate items or rinse the bowl between batches. One of the best things about this recipe is that the food processor does most of the work.)
  3. Heat a large frying pan on the stove. Add the vegetables and spices (including paprika, but not cilantro) to the pan and water-fry (Add water in small amounts as necessary to keep veggies from sticking to the pan.
  4. For this recipe, I do not use any water (the veggies release a lot) unless I inadvertently get to a sticking-to-the-pan situation due to inattention/not stirring frequently enough. Continue until all veggies are soft and any added water has evaporated. The drier you can make the veggies, the less chickpea flour will be required.
  5. In the meantime, grind soaking liquid and chia seeds in the food processor.
  6. (How much sweet potato I used)
  7. Add beans to a large bowl and mash somewhat with a potato masher or pastry cutter. Add yam/sweet potato to the bowl and mash it, as well.
  8. Add cooked veggies, cilantro, salsa, and chia seed mixture to the bowl and stir until well combined. Taste to check salt and add salt if necessary. (This will depend on how the beans were prepared and the kind of salsa used, as well as individual taste.)
  9. Add egg replacer and nutritional yeast and combine well.
  10. Begin adding chickpea flour until dough is a very thick batter. It will still be quite sticky, like a cookie batter.
  11. Spray a parchment-lined pan with cooking spray. (I use a coconut-oil spray.) With wet (or oiled) hands, shape batter into balls of approximately 2 - 2 /12 inches in diameter and then press into patties on the pan. You will likely have to rinse your hands several times during this process.
  12. Spray tops of burgers with cooking spray and bake at 400 degrees Fahrenheit for a total of 25-30 minutes, flipping them after 15 minutes.
Recipe Notes

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. IMG_0265

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