Scrumptious plant based burger with all the trimmings!
Ingredients for the BBQ sauce
1cupsugar free tomato sauce
¼cupapple cider vinegar with ‘the mother’
2tbspsweetener of choicecoconut sugar / maple syrup / agave syrup
2-3drops liquid smoke
Salt and pepper to taste
Ingredients for the burger patty
1cupblack beanscooked + drained (no liquid)
1cupsweet potato or butternutpeeled + steamed
Half a red onionroughly chopped
4tbspbrown rice flour
1tbsptamarican sub soy sauce
Salt + pepper to taste
Ingredients for the sweet potato fries
2large sweet potatoescut into long strips
Pink Himalayan salt + black pepper
Rolls of choice
Greenslettuce or rocket
Caramelised onions or pickled onions
Guacamole or avo slices
Method for BBQ sauce
Combine all ingredients together in a blender or Nutribullet and blend until smooth. Pour mixture into a pot and simmer on low heat for 10-15 minutes until the sauce begins to thicken.
Method for the burger
Heat the olive oil in a pan and add the onions, cook for a few minutes. Add the garlic, ground cumin, smoked paprika and a pinch of salt to the pan. Cook until the onions start to soften, add the mushrooms and continue cooking for a few minutes until the mushrooms begin to brown. Add the tomato paste, coconut aminos, tamari and black pepper. Set this mixture aside. To a food processor, add the black beans (make sure they are dry and don’t have excess liquid) and walnuts. Pulse a few times, you don’t want a smooth mixture but you want the beans and nuts to break down a bit so they are still a little chunky but some bits are softer and broken up like a crumble. It adds to the texture of the patty. Remove from food processor and set mixture aside. Then place the steamed sweet potato or butternut into the food processor along with the cooked onions and mushroom mix. Pulse a few times so that the mixture combines but isn’t smooth – this is the mix that will bring all the flavour to the patty. In a bowl, combine the two mixtures together and add the brown rice flour. If your mixture is too wet, add a bit more flour and gently mix everything together. Wet your hands and then shape the mixture into 4 burger patties. The mixture will make 4 large burger patties but you can make 6-8 smaller ones too. The burger patties can then be Air Fried, baked in the oven or cooked on a non-stick pan. Make sure to flip the burgers over gently so that they cook through on both sides. I Air Fried these burgers on high at 204C for 15 minutes, turning them over at the halfway mark and didn’t use any oil. But if you are going to bake them or cook them I would suggest brushing them with olive oil beforehand. I added the BBQ sauce onto the burger patty when serving but the BBQ sauce can also be used to baste the burger while cooking.
Method for sweet potato fries
Mix together the olive oil, spices, salt and pepper in a large bowl. Add the sweet potato strips to the bowl and make sure each piece is generously coated with the oil and spices. The sweet potato can either be Air Fried on high at 204C for 10-15 minutes or baked in a preheated oven at 180C for 25-30 minutes. Cooking times vary depending on your Air Fryer or oven, best to flip the fries over at the halfway mark of cooking time.
This recipe was republished with permission from Mira Weiner.Find the original recipe here.
Mira Weiner is an entrepreneur, food consultant and plant based advocate. Mira is passionate about conscious living, plant based nourishment and holistic healing. She’s a networker, creative cook and country pumpkin who hopes to inspire people to eat more plants which is better for the planet, animals and our bodies. She’s used a combo of plant based nourishment and holistic therapies to kick start her healing journey with adrenal fatigue, burn out and anxiety. Mira is an original creative and loves recreating beautiful replacements for some of her favourite dishes that heal instead of hurt.