Grill-able, flavourful, quick & easy.
Perfect for spring BBQ action!
You know how burgers recipes seem easy, but then you get into it and there’s all the pre-cooking you have to do before you even start to mix things together?
WELL, not this time!
You can whip this burger up without having to pre-cook any of the ingredients.
Just blend up the ingredients in your food processor, fire up the barby, and you’re good to go.
And yes, these patties stay together enough to throw them on the BBQ, just like your omnivore days.
My favourite is romaine bunning them up. It takes some messy skills to eat this, but you get all of the benefits of sticking to a whole-food plant-based meal. If you’re using buns I recommend finding some sprouted whole-grain buns at Spud for example. Sprouted breads are super nutrient-dense.
High fives to that.
Benefits:
- Tarragon is a delicious spice that is great for your digestion because it aids in the production of bile by the liver. Also, it’s packed with antioxidants to neutralize free radicals. Plus, it helps build muscle mass by increasing muscle creatine absorption.
- Sweet Potato is an ingredient you should learn to love, if you don’t love it already! It’s packed with beta-carotene (antioxidant), fibre, vitamins, minerals, plant-protein. In short, they “decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight”… all hale sweet potatoes!
- Black Beans are legumes! And, every day needs some kind of legume. Dr. Gregor’s orders. Black beans are great for your digestion, cardiovascular system (form the soluble fibre, antioxidants and inflammatory attributes), blood sugar regulation (again that fibre), and they’re packed with phytonutrients (see ya later cancer).
Tarragon Black Bean Sweet Potato Burgers
Makes: 6 patties
Time: 30 minutes
Ingredients:
Patties:
- 1 can black beans (398ml can)
- 1 cup sweet potato
- 1 cup oats
- 1 tbsp garlic powder
- 1 tsp cumin
- 1 tsp paprika
- 1 tbsp tarragon
- 1 tbsp vegan Worcestershire sauce (Tamari works here instead)
- 1/4 tsp each salt and pepper
- 1 tsp coconut oil (for cooking)
Toppings:
- Whole wheat buns (or use romaine leaves)
- Tomato
- Avocado
- Red onion
- Dijon mustard
- Sauerkraut
- Dill pickles
- Sprouts of choice
- Dairy-free cheese (optional) – my favourite is Chao
Optional Cilantro Hummus:
- 1 can chickpeas
- 1/2 juice of 1 lemon
- 1 tsp cumin
- 1 clove garlic
- 2 tsp tahini
- 1/2 cup cilantro leaves
Directions:
- Grate sweet potato (easiest is the grater attachment in the food processor if you have it!). Set aside
- Blend oats into a rough flour in food processor
- Add dry spices, blend to mix evenly
- Add beans to flour mixture, blend until smooth.
- Add grated sweet potato, blend until evenly mixed.
- Heat pan to medium heat OR heat BBQ to medium heat
- Form 6 patties
- Add coconut oil to pan OR use baster to spread coconut oil on cook side of patty if BBQing.
- Cook 4 minutes per side. Add slice of dairy free cheese for last 2 minutes if you want!
- Get your toppings ready – slice pickles, red onion and tomatoes, mash avocado.
- Make hummus – blend all hummus ingredients until smooth in food processor
- Make your burger!
- Cool any leftover patties to room temperature, place a piece of parchment paper in between each one, and freeze. To reheat, just pop in the toaster.
