So I recently learned that superfoods are a hoax. Turns out the word “superfood” is just a marketing term to make you think you need it. But man, isn’t it a good word?
Apparently, these foods they call super are simply nutrient dense foods. Sounds good to me! So why not slap ’em all together, form a shallow cylinder, and call it a burger, right?
I’ve created a burger from my favorite superfoods. Make modifications if you’d like, of course – but I highly encourage you to try using the ingredients I listed here for the best superfood tastes and benefits.
Makes 10-12 burgers
- 2+ tbsp oil (coconut oil, grapeseed oil, or olive oil) for frying
- 1 small or medium sweet potato in 1/2 in. cubes (keep the skin on)
- 1 cup cauliflower in 1/2 in. cubes
- 1 small onion, diced
- 2 garlic cloves, minced
- 3/4 cup oats
- 1/4 cup flax seeds(roughly ground up / or flax meal)
- 1/4 cup cornmeal
- 1.5 cup pinto beans
- 1 tsp each
- 1 tbsp salt
- 2 tbsp BBQ sauce (I used Annie’s)
- 1 tbsp liquid aminos – Bragg’s Liquid Aminos is best
- 1/2 cup cooked rice (or preferred grain)
- Cook some rice if you don’t have any cooked yet.
- In a small pot, bring 2 cups water to boil. Add in sweet potato and continue on medium heat until completely cooked and soft – about 10 minutes.
- Meanwhile, sauté onion and garlic over 1 tbsp of heated oil in a frying pan over medium heat. Once onion is soft, but not browned, add cauliflower and kale. Reduce to medium low, add 2 tbsp of water, and cover. Allow to cook for 5-10 minutes – until cauliflower is soft and no longer “crunchy.”
- In a large bowl, add strained sweet potato & sautéed veggies. Mash together with a fork or potato masher.
- Mix in oats, flax, and cornmeal to the vegetable mixture.
- Mix & mash in beans to the mixture.
- Add all spices & salt and mix thoroughly so spices are evened out.
- Add all liquid. Make sure the texture is consistent throughout – no dry patches.
- Mix in rice and ensure texture is consistent throughout.
- Refrigerate your patty mixture for 15 – 30 minutes. This will make the patties easier to hold together when forming.
- Form patties about the 1.5-2 inches wide (size of your palm – I have small hands). Thickness should be about 1/3-1/2 inch (the thickness of your finger). I made 12 patties.
- Optional – freeze patties. (This will make them less likely to fall apart when sautéing). You can also do this to store them.
- Heat 1 tbsp of oil in a frying pan over medium heat. Fry one or two patties at a time – they’ll be easier to flip around and maneuver. 6 minutes per side. Be gentle when flipping. Edges should be crispy and browned and patty should be fluffy and easily held together.
Freeze extra patties if you want – they’ll be good for a few weeks if they’re staying in an airtight container. The best way to do this would be to separate them with squares of parchment paper.
- Serve over a bed of arugula or on a whole wheat bun with all your favorite toppings. Our burgers are pictured with a grilled wheat bun, arugula, avocado, tomato, red onion, and Todd’s special sauce (aka vegan mayo, garlic, ginger, and lemon – don’t tell him I told you).