Superfood Burgers

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

Ingredients:

  • 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)

Directions:

  1. Cook some rice if you don’t have any cooked yet.
  2. 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.
  3. 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.”
  4. In a large bowl, add strained sweet potato & sautéed veggies. Mash together with a fork or potato masher.
  5. Mix in oats, flax, and cornmeal to the vegetable mixture.
  6. Mix & mash in beans to the mixture.
  7. Add all spices & salt and mix thoroughly so spices are evened out.
  8. Add all liquid. Make sure the texture is consistent throughout – no dry patches.
  9. Mix in rice and ensure texture is consistent throughout.
  10. Refrigerate your patty mixture for 15 – 30 minutes. This will make the patties easier to hold together when forming.
  11. 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.
  12. Optional – freeze patties. (This will make them less likely to fall apart when sautéing). You can also do this to store them.
  13.  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.
  14. 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).
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