These are seriously such amazing veggie burgers! They’re a great consistency, texture, and have great flavour! Not to mention, they’re loaded with tons of nutrient dense foods like beans, hemp hearts, yams, and oats! I love making a big batch, frying them up, and then storing them in the freezer. When I want to reheat, I simply but them on a preheated cast iron pan with a drizzle of oil, and allow them to defrost and cook to the temp I want them! Believe me when I say – these are the BEST things to have on hand. They make for the quickest lunches or dinners, and leave you feeling so nourished and satisfied!
You can either eat these with a bun and all your favourite burger toppings, or enjoy them chopped up in a salad with a delicious dressing and a side of baked yam fries – this is my favourite way to enjoy 🙂
Ingredients
– 1 and 1/2 cups cooked chickpeas (or 1 15 oz. can, rinsed and drained)
– 1 and 1/2 cups cooked black beans (or 1 15 oz. can, rinsed and drained)
– 1 and a 1/2 medium sized yams (or approx 3 cups chopped when uncooked)
– 2 Tbsp. olive or avocado oil
– 1 medium white onion
– 1 large clove of garlic (minced)
– 1 tsp. of the following: paprika, curry powder, cumin, onion powder
– 2 tsp. sea salt
– 2 and 1/2 cups of whole rolled oats
– 1/2 cup chickpea flour
– 2 Tbsp. tomato paste
– 3 Tbsp. hemp hearts
Instructions
– Chop the yams up into small bite size cubes and cook them to your liking (either steam/ boil them or bake them in the oven)
– Chop the onion into fairly small slices
– Pre heat a large pan on stove with the oil of your choice
– Add minced garlic and onion to the pan and sauté for 7 – 8 mins on medium heat
– Once the onions have slightly began to brown, add the spices and continue to sauté for 5- 8 minutes. Allowing them to sauté for a while helps to bring out the flavour of the onion and spices better
– Add 1 and 1/2 cups of the oats and and the sunflower seeds to a food processor and blend until you reach a crumbly flour like consistency
– After your yams are done cooking (they should be fork tender), add them to a food processor. NOTE: if you boiled them, be sure to drain them very well before adding them to the processor along with the chickpeas, black beans, and onion/ spice mixture
– Process for 1- 2 minutes to ensure everything is mixed together
– Next add the tomato paste, hemp hearts, and chickpea flour. Continue to process for 1 minute or until well combined
– Now take a look at the mixture and slowly add the sea salt and additional 1 cup of oats. Start by adding 1/4 cup at a time. You do NOT need to add the full 1 cup if you see your batter is the right texture to start to flatten the burgers
NOTE: The “right texture” should be well mixed (not too chunky), and fairly easy to flatten into patties (aka not super sticky)
– Once you reach the perfect consistency, flatten the burgers into patties to be approx. 1/2 an inch thick with a 3 inch diameter
– Pre heat your pan (cast iron works best) with another generous tbsp. of oil.
– Cook the burgers on your pan in a few different batches, flipping once they are browned on top. I like to make mine slightly crispy but not too charred. I flip them multiple times to ensure they are cooked throughout
– If you’re planning to freeze them, leave them out to cool before storing them in an air tight container in the freezer. Otherwise, enjoy right away with your desired toppings and sides 🙂
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