🍔  Sweet Potato Bean Burger!

In the Kitchen | Burger Month Edition

👋 Introduction:

May is Burger Month—and instead of a greasy drive-thru burger, we're flipping the script with something just as satisfying but way more nourishing.

Today, we’re making a plant-powered veggie burger that’s:

• Whole-food, mostly oil-free (with options!)

• Simple to prep—because we’re too tired to cook complicated

• Free of processed junk but full of flavor

• Packed with protein (yes, even without meat!)

And here’s the thing:
This isn’t trying to be a hamburger. It's not a "meat replacement."
This is a real food burger—a celebration of plant-based ingredients that stand on their own.

🍠 Sweet Potato Bean Burgers (2 Ways)

Makes 4–6 patties

🌱 Ingredients:

• 1 cup mashed sweet potato (roasted or steamed)

• 1 cup cooked black beans (or pinto beans—both work, black beans are bolder)

• ¾ cup cooked quinoa (or use oats for firmer texture)

• 2 tbsp nutritional yeast

• 1 tbsp ground flaxseed (binder)

• ½-1 tsp onion powder

• ½-1 tsp garlic powder

• ½ tsp oregano

• 1 tbsp tamari or coconut aminos

• Salt to taste (optional)

🍳 Option 1: Oven-Baked (Cleanest Method)

1. Preheat oven to 350°F.

2. Mix all ingredients well in a bowl. Let sit 10 mins.

3. Shape into patties using damp hands.

4. Bake on a parchment-lined sheet for 30–40 min, flipping halfway.

🥘 Option 2: Lightly Pan-Fried (Optional Coating)

• Coat patties in a mix of cornstarch, garlic powder, and nutritional yeast.

• Cook on a stainless steel or cast iron pan with a small amount of olive oil for 4–5 minutes per side.

🥬 Serving Suggestions:

• In a Boston lettuce wrap with tomato, avocado, and red onion

• On a plate with roasted Japanese sweet potatoes and greens

• With a side salad or crispy no-salt potato wedges (CLICK HERE FOR RECIPE):
  Just slice, brush with olive oil, and bake at 350°F until golden

🧠 Nutrition Spotlight: More Than Just Protein

This isn’t just a veggie burger—it’s a nutrient-packed power patty. Let’s break down why each ingredient brings so much to the table:

🌱 Beans (Black or Pinto)

• Protein-rich and loaded with fibre, which supports digestion, gut health, and stable blood sugar.

• A great source of iron, magnesium, and B vitamins.

• Help lower cholesterol and support heart health.

• Low on the glycemic index—meaning they provide long-lasting energy.

🍠 Sweet Potato

• Rich in beta-carotene, which your body converts into vitamin A to support vision, immune function, and skin health.

• Naturally sweet and packed with fibre for digestive support.

• Contains potassium for muscle and nerve function.

• Offers slow-burning complex carbs that keep you full and fuelled.

🍚 Quinoa

• A complete plant-based protein—meaning it contains all nine essential amino acids.

• High in fibre, iron, magnesium, and manganese.

• Naturally gluten-free and easy to digest.

• Great for energy production and blood sugar balance.

💬 A Word on Protein:

In Western countries, true protein deficiency is incredibly rare—even among those eating plant-based.
In fact, most people consume nearly 2× the recommended amount of protein daily. For women, the RDA is around 45 grams/day—and that’s easily met with a variety of whole plant foods.

✨ So yes, this burger contains protein (~10–12g per patty depending on size), but it’s also delivering something far more powerful: a rainbow of nutrients, gut-friendly fibre, and healing energy.

What we should be asking is not “where do you get your protein?”
...but rather: “Where do you get your fiber, your antioxidants, your energy?”

🔥 Here’s the deal on oven temperatures and cooking whole plant foods:

✅ 350°F (175°C) is generally the sweet spot.

• It’s considered the optimal maximum temperature in many whole-food, plant-based programs like Eat Real to Heal and Gerson Therapy.

• Cooking above 350°F may lead to:

  • More nutrient loss, particularly sensitive vitamins like C, B-complex, and antioxidants.

  • Formation of acrylamides, especially in starchy foods like potatoes—these compounds form at higher temps (typically 375°F and above), especially when browning or crisping.

  • Oil oxidation (when used)—but since you're avoiding oil, that’s less of a concern.

🍠 What about potatoes and root veggies?

• You can cook them at higher temperatures (like 400°F) for crispiness, but it's a trade-off.

• If you're focused on healing, reducing inflammation, or detox, 350°F is safer for retaining more nutrients and minimizing advanced glycation end-products (AGEs).

• A longer bake time at 325–350°F with a little steam or moisture (covering the dish) can yield great texture without compromising nutrition.

✳️ Debbie's Takeaway Recommendation:

• Stick to 350°F for burgers and potato wedges if you want to honour the Eat Real to Heal foundation.

• Use parchment-lined trays (no oil needed) and flip halfway for even cooking.

• Want extra crisp? Finish the last 5 minutes on broil—but keep it brief!