Sweet Potato & Black Bean Veggie Burger Meal Prep
The internet asked, and we answered. Gone are the days of sad veggie burgers, friends. No more crumbly disasters, no more of your vegan friends crying at your bbq. We have a tried, tested, and terrific upgrade to the classic veggie burger recipe. This Sweet Potato and Black Bean Veggie Burger is one of the best meal prep ideas we’ve ever had. Not only are these veggie burgers delicious, but they can be frozen to extend ultimate meal prep excellence. Want one for dinner tonight, but also want to have extras for the potluck next weekend? No big deal. Vegetarians and meat-eaters alike will love these!
Veggie Burger Meal Prep Ingredients
We brought together pumpkin seeds, sweet potatoes, quinoa, and black beans as the base for this Southwestern-inspired veggie burger recipe. The combination of those ingredients comes to more than 21 grams of protein per burger– without the use of soy! We know, we know, we’re geniuses.
Did you know that quinoa is not a grain but actually a seed? Because of its versatility, ease of preparation, and fantastic nutritional benefits, quinoa has quickly risen to the top of every plant-based enthusiast’s favorite ingredient list, and we are no exception. One cup of this ancient seed offers 8 grams of protein, 5 grams of fiber, 58% of your recommended daily manganese (supports bones and connective tissues) intake, and 30% of your daily magnesium!
Veggie Burger Meal Prep Nutrition
And that’s just the quinoa. We’ve also added Omega-3-rich pumpkin seeds, Vitamin A-heavy sweet potatoes, and fiber-rich black beans! But don’t worry, all that nutrition does not mean we’ve skimped on flavor. You’re going to love the bold taste of this veggie burger recipe.
Once they’re ready to eat, these Sweet Potato and Black Bean Veggie Burgers can be served on a traditional bun or in a lettuce wrap for a delicious paleo meal prep idea. And don’t skimp on the toppings! We like ours with a little Sir Kensington Special Sauce, but they’d also be pretty fantastic with a spread of this cool Avocado Cream Sauce.
References: https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section1
Sweet Potato & Black Bean Veggie Burger Meal Prep Ingredients:
3/4 cup pumpkin seeds
1/2 tablespoon olive oil
1 onion medium, about 1 1/4 cup diced
2 tablespoons coconut aminos
3 teaspoons cumin
1 1/2 teaspoons dijon mustard
1 teaspoon sea salt more or less, to taste
1 1/2 cups quinoa cooked, about 1/2 cup dry quinoa
1 cup roasted sweet potatoes puree
1 15-ounce can black beans
1 cup cilantro lightly packed
2 tablespoons flax seed meal
OPTIONAL
8 buns
Topping suggestions: special sauce, lettuce, tomato, avocado, pickles, sauteed mushrooms, or cheese.
Ingredients
- 3/4 cup Pumpkin Seeds
- 1/2 tbs olive oil
- 1 medium onion diced
- 2 tbs Coconut Aminos
- 3 tsp cumin
- 1.5 tsp Dijon Mustard
- 1 tsp Sea Salt more or less, as desired
- 1.5 cups quinoa cooked (about 1/2 cup dry)
- 1 cup roasted sweet potato puree
- 1 15 ounce can black beans
- 1 cup cilantro lightly packed
- 2 tbs flax meal
- 8 rolls of choice
Toppings, if desired
- lettuce
- tomato
- onion
- Avocado
- pickles
- sauteed mushrooms
- cheese
- Sir Kensington special sauce
Instructions
- To make the process of making these easier, I roast the sweet potatoes and cook the quinoa ahead of time. If you're making quinoa for dinner, you can make extra to save for these. I roast 1 large or 2 smaller sweet potatoes on 425 F for 1 hour (you can also microwave them for an even easier prep).
- Add pumpkin seeds to a large frying pan over medium heat, stirring every few minutes, for about 10 minutes.
- While the pumpkin seeds are toasting, chop the onions and bell peppers.
- Add pumpkin seeds to the food processor bowl, and add olive oil, onions, and bell peppers to the frying pan. Saute for 7-10 minutes, until thoroughly softened.
- While the peppers and onions are sautéing, add all the spices, coconut aminos, and dijon mustard. Be conservative with the sea salt at first, and add more after the "dough" is made.
- Add the pepper and onion mix to the food processor bowl, and process for about a minute, until the seeds are broken up but still chunky.
- Add the quinoa, sweet potato, black beans, cilantro, and flax meal to the food processor, and continue to process for another minute, until all ingredients are mixed together but pieces of the ingredients are still visible.
- Shape "dough" into 1/2 cup patties. Wet hands help shape the sticky dough. If baking, add them to a lined sheet pan. If pan frying, add a bit of olive or grapeseed oil, and shape the patties and place in the pan.
- Bake on 425 F for 20 minutes (I don't flip these because they are fragile at first). Allow to cool for 15-30 minutes for them to firm up right after baking.
- If pan frying, add to pan over medium heat, and cook for about 10 minutes, very gently flip, and cook for another 10 minutes.
- These patties are fragile right after cooking fresh. They firm up a lot as they are cooling. They have more flavor and are firm after reheating if they've been frozen.
- To freeze, bake the patties, allow to fully cool, then place in a freezer container (or freezer bags) with pieces of parchment in between.
- To reheat, allow to thaw 10-15 minutes, then bake at 425 F for 10-15 minutes. They can also be reheated in a frying pan over medium heat.
