Recipe Review: Minimalist Baker’s sweet potato black bean burger

I frequently visit Minimalist Baker for inspiration in my meal planning – so many wonderful vegan recipes. And the sweet potato black bean burgers are no exception. Just get a load of this guy!

amazing-10-ingredient-sweet-potato-black-bean-burger-tender-flavorful-hearty-so-delicious
photo courtesy of Minimalist Baker

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…

The Recipe
  • 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!

Nutrition Information

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.

spbbb_nutrition_info
I generated this information using cronometer.com

 

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!

Performance

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!

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Cherries, Arugula & Black Beans

Today is a challenge for getting my daily dozen because I’m not following my normal schedule. Instead of breakfast and then exercise, the first thing I have to do today is run. At 8 a.m., my partner is dropping his car off at a garage 13 km from our house, and he’s running home. I’m running from the house to meet him half-way and then we’ll return together (it may seem like a strange plan, but we have our reasons). The problem is that I can’t run soon after eating, so I’m just going to drink some water and go. I don’t have a post for what I ate yesterday, but I had tons of carbs, so I’ll be just fine!

By the time we get home, it will make more sense to go directly to lunch, so I’ve decided to try to fit the daily dozen into 2 meals & a snack. Let’s see how we go…

lunch_textI had some peas and corn left over that I’ve been excited to eat, one extra corn tortilla that I haven’t made use of yet, and tons of arugula in my garden. It’s a quick & easy lunch to throw together, which is exactly what I need right now!

 

  • arugula-969099_640corn tortilla
  • 1 c. peas
  • 1/2 c. corn
  • 1/2 c. arugula, chopped
  • 1 c. lettuce or other greens, chopped
  • Chef AJ’s House Dressing, to taste

Here’s how I put my tortilla together:

  1. Mash the peas in a bowl
  2. Add corn, arugula & dressing
  3. Mix together well
  4. Put as much of the mixture on the tortilla as will fit & wrap it up.

I couldn’t fit all of the filling into the tortilla wrap and I only had one left, so I ate the remaining mixture straight from the bowl. If you prefer, you could use 2 wraps and increase your whole grain servings by one.

Checklist items: 2 beans, cruciferous, 1 greens, 1 other vegetables, 1 whole grains (6 out of 18 servings)


snack_text

The village I live in is full of cherry trees. It’s beautiful in the spring, but the real benefit comes when the cherries are ripe!

 

  • cherry-1437707_6401/2 c. cherries
  • 2 nectarines
  • .6 oz. (17 g.) any nuts or seeds you want

The amount of nuts & seeds is very small – literally a palm-full – because the rest of the daily serving will be in the meal I have planned for dinner.

Checklist items: berries, 2 other fruits, 1/3 nuts (3 1/3 out of 18 servings)


dinner_text

When the cherries are ripe, it’s also time to start using the BBQ! So much love went into the burgers I’m making today.  They’ve got a black bean base – my favorite beans! – and they’re far & away the best veggie burgers I’ve ever had. Everyone I’ve made them for, vegan or not, agrees they’re totally amazing.

  • beans-799942_6402 of these perfect veggie burgers
  • whole grain buns
  • 1 c. greens
  • 1/2 c. sliced onion & tomato
  • anything else you like to dress up your burger

I made only 1 small change from the original burger recipe: I divided the mix into 6 rather than 8 patties. This works better for me because the whole grain buns that I buy are only available in the size giant. Plus, it has the awesome benefit of fitting beautifully into my Daily Dozen calculations!! Cook as instructed in the original recipe, or as you prefer. I have to adjust my cooking times up a bit to account for the larger size of my burgers.

One more note about this meal: You may have noticed the lack of a side-dish. That’s because you’ll get everything you need if you eat 2 burger patties. I like to eat one in a bun, and one without. My Daily Dozen serving calculations are based on this.

Checklist items: 1 beans, 1 greens, 2 other vegetables, flaxseed, 2/3 nuts, spices, 2 2/3 whole grains (9 1/3 out of 18 servings)


Dessert_textI almost never eat dessert, but my partner makes a mean grilled banana, and it just so happens that the only thing remaining on my Daily Dozen checklist for today is one serving of “other fruits”.

 

  • banana-1425576_6401 banana
  • cinnamon, to taste

Intructions:

  1. Slice the banana in half, lengthwise
  2. Sprinkle with cinnamon (and anything else you want)
  3. Grill until heated through, being careful not to burn the skin.

Checklist items: 1 other fruit, spices (2 out of 18 servings)


Taking account of the day:

20 2/3 servings in total.

We got at least the minimum recommended servings of everything.

In addition, we had one extra serving each of other vegetables spices, plus 2/3 of an extra serving of whole grains.