I kept fairly close to the original recipe, but did make some changes, and I have an interesting idea for the next time I make them! So, here’s how it went…
- 2 c. mashed sweet potato
- 1 c. cooked black beans, rinsed and drained
- 1 1/2 c. cooked buckwheat
- 1/2 c. almond meal
- 1/2 c. diced green onion
- 2 1/2 tsp ground cumin
- 1 tsp smoked paprika
- 1/4 tsp each salt and pepper
The original recipe had rice – I substituted buckwheat, and it worked very well.
The original recipe also suggests optional chipotle powder, which I would have added if I had any, but the recipe is good without it.
Also optional in the original is brown sugar, but I left that out, and the sweet potato itself was plenty sweet for me.
Finally, though the recipe calls for walnut or pecan meal, and I do think that might taste even better, I used almond meal because I have some that is on its way out & so I wanted to use it before it went bad. They tasted great as I made them, so don’t be afraid to make the same substitution if that’s easier for you.
For instructions, see the original recipe. At first, I was worried because my mixture seemed very wet compared to other vegan burgers that I’ve made, but they molded & held together perfectly!
I made 6 big patties (though the original recipe calls for 12). Here is the modified nutrition info for my burgers & the breakdown of how this recipe fits into Dr. Greger’s Daily Dozen. The nutrition info is for the burger recipe alone. The Daily Dozen checklist will be for the 2 patties together in one bun (mega-burger!) with 1/2 c. arugula, 1/4 c. tomato &/or onion. And, of course, you can add anything else you’d like.
Just look at all that dietary fiber! That’s because of the buckwheat.
Checklist items: 2/3 serving beans, cruciferous, 2 other vegetables , 1/2 nuts, spices, 3 whole grains (a little more than 8 out of 18 servings)
To more easily fit this into a daily meal plan, here is a list of the servings you will need to eat during other meals, snacks, dessert to complete the day:
- 2 1/3 servings of beans ( = 1/2 c. + 1 T + 1 tsp hummus or 1 1/8 c. beans/tofu/tempeh or 2 1/3 c. peas/sprouted lentils)
- 1 berries
- 3 other fruits
- 2 greens
- 1 flaxseeds
- 1/2 nuts ( = 1 T nut or seed butter or 1/8 c. nuts or seeds)
Just by way of suggestion, this might be a good day to have a berry fruity breakfast and a beans & greens lunch!
I loved the sweet potato black bean burger recipe! I think the original would be great but, as you can see, it’s also very tolerant of substitution, so you can play around with it a little like I did to make it fit what’s in your pantry, or any current passions (like my new-found love of buckwheat).
In terms of cooking, I brought these to a BBQ and cooked them on the grill. Others had been cooking meat, so I used aluminum foil on the grill-top, and then a little square of baking paper on each side of each patty to ensure they wouldn’t stick to the foil. They cooked wonderfully. The grill wasn’t very hot, and I was very hungry, so I didn’t let them cook for as long as I should have. Next time I’d like them to be chewier & firmer. But that’s all in the cooking. My partner was just happy that they weren’t burnt (he gets a little overzealous with the grill at home).
What will I change next time? Other than cooking them properly, I want to try substituting in black rice! That will up the antioxidant power, and I bet it’ll look cool, too!
So, the final word is: definitely try this recipe and incorporate it into your daily dozen!