In 2014 I had the plan of adding healthy recipes to the blog but instead wound up going back to work in the corporate world full time and didn’t have much time to pursue the “extras” with the ministry. 2015 brings a new, fresh, year and I definitely want to make sure I share healthy recipes. When I was overcoming anxiety and depression, food played a HUGE role in my recovery.
You can read my story here.
Soooo for the FIRST recipe of 2015 I want to share one of my FAVES! I found it on a blog a couple of years ago. It’s a sweet potato and black bean veggie burger. I’m not a vegetarian BUT I love good, whole foods. This recipe makes a big batch and they taste good when they’re reheated. So yummy! I make a big batch and eat them just as the patty (and not in burger form). I have eaten them as burgers before but they’re dense and with the bread and toppings, it just makes me too full. I also add jalapeno. You can add and/or subtract ingredients as you wish and I think you’ll still wind up with a good recipe. Have fun!
- 1½ pounds sweet potatoes (smaller potatoes cook faster)
- ⅓ cup millet
- 1 cup old fashioned oats (use certified gluten-free oats if you are avoiding gluten)
- 1 can (15 ounces) black beans, rinsed and drained (or 2 cups cooked black beans)
- ½ small red onion, diced
- ½ cup lightly packed fresh cilantro leaves, chopped
- 2 teaspoons cumin powder
- 1 teaspoon chili powder
- 1 teaspoon chipotle powder or smoked hot paprika
- ½ teaspoon cayenne powder (optional, to taste)
- ½ teaspoon salt
- High quality vegetable oil for cooking burgers (or coconut oil, if you don’t mind the coconut taste, olive oil may burn)
- 8 whole wheat hamburger buns (optional)
- your favorite burger fixings (avocado or guacamole, tomato or pico de gallo, lettuce, sprouts, ketchup, hot sauce, mustard, pickles, cheese)
- Roast the sweet potatoes: Preheat the oven to 400 degrees Fahrenheit. Slice the sweet potatoes down the center lengthwise. Place the sweet potatoes cut side down on a rimmed baking sheet. Roast until they yield to a gentle squeeze, 30 to 40 minutes or longer. Once the sweet potatoes are cool enough to handle, remove the skin (it should pull off easily) and roughly chop the insides. Set aside to cool completely.
- Cook the millet: In a small saucepan, bring 1 cup of water to boil. Stir in the millet, reduce heat to low and simmer, covered, until tender (about 25 minutes). Drain off any remaining liquid and set aside to cool.
- Grind the oats: Use a food processor or blender to grind the oats until the flakes are broken up, but not as fine as flour.
- Mix the burgers: In a large mixing bowl or the bowl of your electric mixer, combine the cooled sweet potatoes and millet, black beans, onion, cilantro, cumin, chili powder, chipotle or paprika, cayenne (optional, add to taste for spicier burgers) and salt. Use a potato masher, big mixing spoon or the paddle attachment of your mixer to mix really well. It’s ok if the black beans get smashed in the process.
- Mix in the oats: Sprinkle the ground oats over the mixture and mix well with a big spoon until the mixture holds together when you shape a portion into a patty. If possible, cover and refrigerate the mixture for best results (the patties will hold together better during cooking if they are chilled first).
- Shape the burgers: Use a measuring cup to measure out ½ cup of the mixture. Gently shape it into a patty about 3½ inches in diameter. Use your hands to gently flatten the burgers and smooth out any jagged edges. Repeat the process for each patty; you should end up with 8. If you would like to toast your hamburger buns, preheat the oven to 350 degrees now.
- Pan fry the burgers: Heat 1 tablespoon oil in a large cast iron or non-stick skillet over medium heat. When it’s hot, place several burgers in the pan, leaving enough room to flip them. Cook each patty until browned and heated through, about 3 to 4 minutes per side. Add 1 tablespoon oil to the skillet for each pan of burgers you fry.
- Toast the buns (optional): Place the buns on a baking sheet, cut sides up, and bake until lightly toasted, about 2 to 3 minutes.
- Adapted from the Cafe Flora Cookbook. Yields 8 patties.
- I’m not sure these patties will hold together properly on a grill; pan frying is probably the way to go. I suppose you could also bake them in the oven, but the oil imparts a lot of flavor and crispiness.
- I suspect the cooked patties will freeze well for later.
Pics and recipe are from: