Have you ever heard of a Yamburger? No? Well you’re seriously missing out.
Today for lunch a vegan coworker brought in yamburgers, a recipe I had picked up from Foodbuzz and sent her way, for us to share. They were 100% vegan and gluten-free (except for the buns), but would impress the pants off any meat eater who dared to try one. The sweetness from the sweet potatoes and corn mixed with the spicy kick from the red pepper flakes put this dish high on my list of faves. The sauce, which was a chipotle/cilantro cream, made me realize just how little I missed mayonnaise. Taste aside, this recipe is packed full of good-for-you ingredients.
- Black beans – great for nervous system health, cardiovascular health, blood sugar regulation, and fighting off cancers
- Sweet potatoes – high in iron, vitamin D, C, and B6, great source of magnesium, and also a cancer fighting veggie
- Quinoa – helps with cleaning the digestive tract, great source of calcium, terrific for boosting blood flow to the brain, and chocked full of protein
- Cumin – full of antioxidants, good source of iron and great for metabolism
- Garlic – helps lower cholesterol and blood pressure, can prevent blood clots, can help improve the immune system, and can prevent
Top this recipe with any vegetable, but I’d recommend sticking with a creamy avocado. Mmm.
Yamburgers with Chipotle Cilantro Cream
(Vegan and gluten-free – makes 8-10 patties)
2 large sweet potatoes (about 2 lbs.), cut into 1/2 inch cubes
15 oz. black beans, drained
1 cup sweet corn
1/2 onion, finely chopped
3/4 cup quinoa, cooked
1/2 cup rolled oats (or almonds)
2-3 cloves garlic, minced
1 TBSP cumin
1 tsp. chili powder
1/2 tsp. coriander
1/2 tsp. paprika
1/2 tsp. oregano
1/2 tsp. salt
1/4-1/2 tsp. crushed red pepper flakes, or cayenne (more or less to taste)
1/4 tsp. cracked black pepper
Oil for pan frying.
- Cube your potatoes (leaving the skin on) and either oven roast (400f.), steam, or microwave in a large heat-safe bowl with a couple TBSP water until tender – I find the microwave to be a real time saver, and takes about 6-8 minutes. Stop to give them a stir every minute or two, until mashably soft.
- Meanwhile, cook your quinoa. A 1/2 cup of dry will make enough for the burgers, but feel free to make extra. Add the quinoa to a small pot over medium heat, and let it toast for a minute or two. Add double the amount of water, bring to a simmer, and cover. Let cook 12-13 minutes, turn off the heat, and let it sit without removing the lid for another 5 minutes.
- Meanwhile, meanwhile… Add your oats (or almonds) to the bowl of your food processor and pulse until it looks like very coarse flour. About 30-40 pulses.
- In a large bowl, combine about 2/3rds of the beans, and 2/3rds of the sweet potato. Mash with a potato masher until slightly chunky and not quite smooth. Add in the rest of the beans, sweet potato and all of the seasonings. Give it another mash or two, keeping some of the texture.
- Add all the other ingredients, and stir to combine.
- Heat a skillet over medium-high, and add a drizzle of oil. Form about 1/2 cup of the mixture into a tight ball, then press it between your hands into a patty. Place patties in the hot skillet and cook 4-5 minutes per side. Remove to a plate in the oven to keep warm, and repeat with the rest of the mixture. Add oil and adjust the heat on the pan as needed.
For the chipotle/cilantro cream:
2 cups raw cashews, soaked in water (can be replaced with 1.5 cups vegan sour cream or mayonnaise)
2 chipotle peppers in adobo sauce
2 limes, juiced
2 cloves garlic
1/2 cup fresh cilantro, packed
Pinch of salt
If you’re using vegan sour cream or mayo, simply combine all ingredients in your food processor.
If not, drain the cashews and dump them to the food processor. Add the juice of both limes, and blend until smooth. Slowly add 3/4 – 1 cup water, until the cashews are about the consistency of a thick sour cream.
Add the peppers and garlic, blend until smooth, and then add the cilantro. Pulse a few times to combine, and season with a pinch of salt to taste.
Grace’s Healthy Tip of the Day: Eat more Weight Watcher’s Giant Latte bars.