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
Amount: approx. 9-10 burger patties
– 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)
– 3 cups chopped cooked yams chopped (approx. 4 cups raw chopped)
– 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
– 1-2 tsp. sea salt
– 1 and 1/2 cups of whole rolled oats
– 1/4 cup sunflower seeds
– 2 Tbsp. tomato paste
Instructions
– Chop the yams up into small bite size cubes, place on a cookie tray, drizzle with oil, and then bake them in the oven at 375 for 30-40 minutes (until fork tender)
– Pre heat a large pan on stove with the oil of your choice
– Finely chop the onion into small pieces and mince the garlic
– 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 the 1 and 1/2 cups oats and and 1/4 cup sunflower seeds to a food processor or blender and blend until you reach a flour like consistency
– After your yams are done cooking (they should be fork tender), add them to a food processor along with the chickpeas, black beans, sea salt (starting with 1 tsp), and onion/ spice mixture (you might need to do this in multiple batches depending on the size of your processor) – alternatively, you can mash by hand with a ‘potato masher’ however you need to be sure you do a VERY good job at mashing! You want the yams to be nice and mashed and some (not all) of the beans to be mashed as well.
– Next add the tomato paste and continue to mix well
– Process for 1- 2 minutes to ensure everything is mixed together. NOTE: you don’t want the mixture to be ‘mush’ you just want it to be bound. It’s okay if there are still some whole/ half beans, however you do want it to be mushed enough so they stick together!
– Now take a look at the mixture. If it’s too sticky/ wet – add additional oat flour (either blend or can add full oats). If it’s too dry, add a drizzle of olive oil.
NOTE: The “right texture” should be well mixed (not too chunky), and fairly easy to flatten into patties (aka not super sticky to your hands). You can taste test the batter to see if it needs more salt.
– 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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