We are always on the lookout for a great bean or lentil burger that we can make a huge batch of and eat for days. We have come to really dislike the store bought ones for the lack of taste and large amount of salt and other preservatives and unhealthy things in them. These black bean, sweet potato and almond butter burgers fit the bill and are SO tasty!
This recipe if from Extra Vegan Za cookbook, another one of our favorites. Best part is – they were super easy to make. You just have to remember to soak your beans and cook them a day ahead or so. If you forget like I did – use the Quick Soak method, below.
8oz of black beans have as much protein or more protein than does an 8oz steak?
When I tell people I eat mostly vegetarian at home I often get asked “how do you get your protein?” Are you aware that 8oz of black beans have as much protein or more protein than does an 8oz steak? AND beans have NO fat or cholesterol and beans are full of fiber where the steak has none! Yes – you heard right – ALL MEAT has NO fiber. Zero, nada, zip. Fiber fills you up and you want to eat less – try eating two of these burgers one night and your steak the next and see which fills you up more and you have to stop eating. Think that will help control over eating? You betcha! Try it!
Black Bean Sweet Potato Almond Burgers
2 cups cooked black beans (or one 14oz can, drained and rinsed)
cooked black beans (1 2/3 cups)
Total beans: 3 and 2/3 cups
[note: first portion to be mashed, 2nd portion are whole beans – see instructions below]
1 cup sweet potato, grated
1/2 cup almond butter
1/2 cup red onion, diced finely
1/4 cup Sicilian olives, diced
1/4 cup spelt or kamut flour
2 Tbsp Braggs
3 cloves of garlic, diced
1 Tbsp fresh ginger root, grated
Put first portion of black beans in a bowl and mash. Stir in the rest of the ingredients and mix well. Scoop 1/3 cup of batter at a time for form patties. Place in a frying pan with a little coconut oil. Fry a few at a time for 7-10 minutes per side, or until the centers of the burgers are cooked through.
Serve alone, or in a spelt pita or whole wheat wrap (as in the photo above). Garnish with hot sauce or Avocado Wasabi Sauce as we did, and tomatoes, lettuce, etc. Get creative and think outside the box for new ideas for sauces and condiments and don’t be afraid to try things that sounds odd together – they might be great, who knows.
Beans have no fat, no cholesterol and fill you up with fiber – leaving you full on fewer calories
Soaking and cooking dried beans
Sort, rinse and soak
Sort beans by spreading them out on a clean kitchen towel or shallow baking pan. Discard any shriveled, discolored or broken beans along with stones or debris and rinse in cold water.
To soak beans, add 3 to 4 cups of water for every cup of beans or bring the water level in the pot to 2 or 3 inches above the beans. (In extremely warm weather, soak the beans in the refrigerator to avoid fermentation.) Then use one of these two methods:
Quick Soak Method
Quick soak them by bringing to a boil and boiling briskly for 2 to 3 minutes, then cover and set aside for 4 hours;
Long Soak Method
Long soak the beans at room temperature for 8 hours or overnight.
The quick soak method can remove up to 80% of the indigestible sugars that cause flatulence. The long soak method does not remove as much of the indigestible sugars but the beans retain their shape better. Do not add salt to the soaking water and always discard the soaking water before cooking.
Regardless of which soaking method you used, drain and discard the soaking water. Add fresh water or broth to a level about 2″ higher than the beans. Bring to a boil slowly, skimming off any foam that may appear on the surface. When the liquid is at full boil, reduce the heat, partially cover, and simmer until the beans are tender. Stir occasionally and add more water if necessary. The beans are done when they can be easily mashed with a fork or easily pierced with the tip of a knife. Source: Whole Foods Market
Microwaves – Your Choice
Even though the whole foods website gives instructions for cooking them in the microwave, I do NOT suggest you use that option. I have not used my microwave in 2 years (except for timing things in the real oven). There is much controversy and discussion over whether they are safe or not, but I know one thing that has been proven – it kills virtually ALL or most of the valuable nutrients in food. Just as we know steaming is better than boiling for that same reason – we all ran out and got steamers way back when. So – the microwave leaves behind even less than if you boil your food and throw all the nutrients out in the water. The only time I boil things is when I’m making my own soup broth, and eating it!
I believe the microwave is an appliance of convenience and speed – not of high value nutritionally. You do as you will, but that’s my 2 cents worth – do your own research on it and decide yourself.
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Black Bean Sweet Potato Almond Burger Recipe Photo Credit: Her View Photography