Prep & Cooking Time: 60-70 minutes
This recipe was adapted from: fatfreevegan
This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, potassium, some magnesium, calcium and iron, no added sugars and its also low in saturated fats!
This recipe is brilliant- its easy to execute, gentle on the wallet and a great alternative to falafel’s or other vegan ‘burgers’. These ‘burgers’ have a lovely, soft-baked texture with a wonderful mix of warm and slightly spicy flavours; try adapting them to suit your palate!
‘Burger’ Nutritional Breakdown:
700g Sweet Potatoes
1kcal Fry spray (low-fat cooking oil)
10g Garlic cloves
40g Ginger root
8g Red chilli pepper
400g Tin of black beans
220g White onion
180g Green bell pepper
4 Cardamom pods (or 1 g of ground cardamom)
50g Natural peanut butter (no added sugar/salt)
4g Ground cumin
2g Sweet Paprika
1g Cayenne Pepper
1g Onion powder (unsalted)
Ground black pepper
50g Porridge oats
180g GF plain flour
Wash, peel and chop your potatoes into small chunks. Fill a steamer pot with water. Place it over a medium-high heat. Add the potatoes. Cover and bring to the boil.
Reduce to a simmer. Steam for approx 8-10 minutes or until tender.
Drain. Allow to cool.
In the meantime, line two baking trays with parchment paper. Spray some low-fat cooking oil over the paper. Spread to coat.
Meanwhile, peel and mince the garlic. Wash, peel and finely grate the ginger. Wash, trim the ends, de-seed and finely dice the chilli. Drain and wash the beans. Peel and dice the onion. Wash, remove the stem, de-seed and finely chop the bell pepper. Organise your other remaining ingredients too. 🙂
If using cardamom pods, place them into a bowl. Gently press against them to crack the shell. Remove the shells. Grind and crush the seeds into a powder.
Place the potato and 1/2 the quantity of the beans into a food processor.
Add the garlic, ginger, chilli, nut butter, cardamom, cumin, paprika, cayenne pepper and onion powder. Season it with some salt and pepper to taste.
Process until combined and the potatoes look ‘mashed’.
Meanwhile, heat the oven to 220°C/430°F.
Transfer the burger mixture into a large mixing bowl.
Add the remaining beans, onion, bell pepper and the oats.
Mix until combined. Season to taste as necessary.
Add the flour. Mix until combined.
** The consistency should not be completely wet or dry but a bit ‘tacky’.
Divide the mixture. Roll it between your hands to form 10 ‘balls’.
Place them onto the trays.
Gently press down on top of them to form ‘burger’ patties…
…but do not make them more than 3/4″ thick.
Place the trays into the oven. Bake for 11 minutes. Remove and swap the tray positions. Bake for a further 11 minutes.
NB: You might not have to swap the trays around; its sensible to do this in my oven.
Remove. Allow them to cool for 5 minutes on the trays.
Remove and place them onto a cooling rack…
…and you can see for yourself, the underside is not burnt either!
Serve as desired.
Refrigerate them in a sealed container and consume within 3-5 days. NB: I haven’t tried freezing them, but I would imagine like most leftovers, using them within a month is ideal.
- Serve them in a garden salad, in a pita, or with a bit of salad and rice, millet, cous cous, quinoa etc…whatever you fancy!
- Maybe have 1/2 of one as a snack with a small glass of unsweetened/fortified almond milk as part of a balanced diet.
- Try using other types of vegetables and/or spices to create your prefect taste sensation!