Dinner/ Lunch/ Plant-Based/ Recipes/ Vegan

I Yam Drooling for your Vegan Burgers

zesty-life-vegan-burger-recipes-bean-yam-quinoa

I’m vegan. Haters gonna hate, but I don’t carrot

Juicy, sloppy mouthfuls smothered in goodness and dripping with sauces — it’s hard to beat a burger.Vegan burger” is pretty much an oxymoron, and it’s hard to find ones that don’t taste like cardboard. But wait! You don’t have to be the laughing stock of the BBQ any longer, because I have a killer vegan burger recipe for you to sink your teeth into… and your cow-slaying friends will be seriously jealous.

The ultimate vegan burger

A range of textures, moist and flavourful with a delicate crust on the outside. A gloopy, barely-held-together assemblage of hot deliciousness on the verge of collapse into a blissful black hole. Sounds about right eh?!

Nutritional Highlights

Quinoa – Essential nutrients for muscle recovery, one cup of quinoa delivers minerals, fiber, antioxidants, enzymes, all nine essential amino acids and nine grams of protein, making it one of the most complete foods in nature. Iron-rich quinoa helps the body produce energy and helps the blood deliver oxygen to muscles. Particularly critical for female and endurance athletes who are often iron-deficient.

Black Beans – Rich in powerful muscle-repairing protein, digestion-improving, blood-sugar stabilizing and blood cholesterol reducing fibre, anemia-fighting iron and immunity-boosting zinc.

Yam – Yams are made up of complex carbohydrates and dietary fiber allowing for slow uptake to keep blood sugar levels steady. Yams have healthy skin promoting and bone strengthening vitamin A, which also works to heighten night vision (…But probably don’t toss your headlamp).

Cilantro – Cilantro is one of the richest herbal sources for vitamin K; provide about 258% of daily recommended intake. Vitamin-K has a potential role in bone mass building. —recovery faster from injuries!

Walnuts – Full of healthy fat, Walnuts have Bone-strengthening ALA (Alpha-linolenic acid), blood flow improving amino acids, disease-fighting Vitamin-E and free-radical fighting manganese and copper.

Pumpkin Seeds – Full of anemia-fighting iron, immunity-boosting zinc, recovery-accelerating magnesium and mood-boosting tryptophan.

Chia Seeds – A naturally gluten-free grain, chia is high in muscle-building protein, skin-repairing antioxidants and healthy blood-sugar levelling fibre.

Cumin – Full of red blood cell producing iron and copper, immune-boosting and digestion-regulating zinc, blood pressure and heart rate controlling potassium, and free-radical fighting manganese.

CinnamonCinnamon is known to promote heart health and eyesight through beneficial antioxidants, it’s been found to kill E. coli and many other bacteria, and its anti-inflammatory compounds help relieve pain and stiffness of muscles and joints due to arthritis —or a day of killer skiing!

Pink Himalayan Salt – Containing at least 84 naturally occurring trace elements in their natural mineral form, the benefits of natural Himalayan Crystal Salt range from Regulating the water content throughout your body and promoting healthy pH balance in your cells to preventing muscle cramping and aiding in proper metabolism functioning.

Avocado – Full of brain-healthy omega-3 fatty acids, inflammation reducing antioxidants, and blood pressure reducing potassium (30% more than a banana!).

Sauerkraut – This healthy fermented cabbage contains an incredible amount of probiotics that’ll boost your immune system, digestion and overall well-being. It’s also full of bone-forming vitamin K, free radical fighting and immunity enhancing vitamin C.

I Yam Drooling for your Vegan Burgers

Print Recipe
Serves: 3-4

Ingredients

  • 2 cups mashed yams
  • 1 cup cooked black beans (rinsed well and drained)
  • 1 cup cooked quinoa
  • 1/2 cup finely chopped walnuts
  • 1/4 cup pumpkin seeds
  • 1/4 c minced cilantro
  • 2 1/2 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp cinnamon
  • 1/2 tsp pink himalayan salt
  • 2 tbsp chia seeds
  • Topping:
  • Sliced avocado
  • Pea shoots
  • Pink beet sauerkraut

Instructions

1

Preheat oven to 375°F and cube yams. Lightly coat cast iron pan with coconut oil and toss in yams. Bake until soft (about 30-40min)

2

While yams are baking, cook quinoa

3

Rinse and (preferably pre-cook) black beans.

4

Add beans to cooked yams and lightly mash. Add 1 cup of the cooked quinoa, walnuts and spices and mix it all together.

5

Put your cast iron pan in the oven to warm up, approx 5min.

6

Lightly oil the cast iron pan with coconut oil, mold your mixture into burgers an drop them into the pan.

7

Bake burgers for about 25 minutes, carefully flipping halfway to ensure even cooking.

8

Serve on buns, with a salad or on their own! Top with avocado, pea shoots, sauerkraut and salsa!

Notes

Tastes amazing with my favourite salsa on earth "Ogopogo Peach Salsa" https://www.facebook.com/OgopogoSalsa/

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