July 4th is this Friday, and I wanted to provide more party recipes for the long weekend. I have created a hearty black bean sweet potato burger recipe that includes healthy plant-based ingredients like black beans with healing ones such as cauliflower, parsley, ginger, garlic, onion, and herbs. The total prep and cooking time takes 1 hour and this recipe can be made ahead of time and stored until you are ready to cook and serve at your July 4th gathering or other grilling parties! Try it with my oil-free carmelized onions and gluten-free burger buns!
This recipe calls for a flax egg. If you’ve never made one click here for my recipe.
The Hearty Black Bean & Sweet Potato burger pairs well with the following sauces or dips or you can use your favorite sauce as well.
- Guacamole recipe
- Indian chutney recipe
- Raw Sriracha Sauce
- Vegan Ranch Sauce
- Spicy Cilantro Tahini Sauce
I often get asked what products I recommend when cooking, for my complete shopping list of products I recommend check out my Amazon store front!
My black bean sweet potato burger recipe is healthy and filling, and has amazing properties for women’s health. Read more about why below!
Sweet Potatoes
They are phytoestrogenic, which rids the body of unusable, destructive, cancer-causing estrogen that interferes with the body’s hormone function. Plastics, pharmaceuticals, food, environmental toxins, and consuming a lot of estrogen-producing foods add unproductive estrogen to the body. Inactive estrogen builds up in the organs, negatively affecting the endocrine system. Eating sweet potato helps you get rid of these estrogens so that healthier estrogens can take their place!
Sweet potatoes help with:
- Regulating hair growth by stimulating it where needed and prohibiting hair growth in the wrong places, such as with hirsutism.
- Purges excess estrogens
- Helps skin take on a glow from the beta-carotenes.
- Fights and helps prevent cancers such as ovarian, cervical, reproductive, stomach, intestinal, esophageal, rectal, colon, and skin cancer.
- Chronic fatigue syndrome
- Poly-cystic ovarian syndrome
- UTIs
- Accelerated aging
- Age spots
- Weight gain
- Increasing your restorative sleep
Don’t forget that sweet potatoes aren’t just orange, they are also yellow, white, pink, and purple!
Ginger
On an emotional and spiritual level, ginger helps us let go of what no longer serves us. There are a lot of situations in life that demand our attention, and ginger helps us move on from the less important ones.
If you live a stressful life where you are often busy with your attention divided from morning to night, ginger will help your body release stress. This is important because it will move your body from a reactive state to a more restorative state when you need to. This helps prevent burnout and adrenal fatigue.
Ginger is great at moving lactic acid out of your body, whether from stress or strenuous exercise. Ginger’s restorative, anti-spasmodic, and immune system boosting qualities come from its 60 trace minerals, 30 amino acids, and 500 enzymes and coenzyme.
Ginger is also great if you are experiencing:
- Weight gain
- Brain fog
- Food allergies
- Mineral deficiencies
- Stomach pain and cramps
- Gastritis
- Bloating
- Pelvic pain
- Anxiousness
- Sleep disturbances… just to name a few!
Cauliflower
Cauliflower has supportive properties for the endocrine system, hypothalamus, and thyroid. It has anti-viral properties that help protect the thyroid, and a lot of boron, which helps the endocrine system.
Combining seaweed and cauliflower together provides you with a very powerful opportunity to detox chlorine, harmful fluoride, and radiation from your endocrine system.
Cruciferous vegetables (cabbage, kale, broccoli, cauliflower, collard greens, brussels sprouts) largely have the ability to stave off certain cancers, such as breast, ovarian, uterine, cervical, brain, intestinal, and lung.
Cruciferous vegetables have gotten a reputation for harming the thyroid as goitrogenic foods, when the opposite is true. They pull out radiation from the thyroid and have anti-viral properties that protect it from the thyroid virus. They have two different forms of sulfur that aid in restoring and stimulating the growth of lung tissue because of their sulfur content. Cauliflower is the easiest cruciferous vegetable to eat raw.
To your health and happiness,
Muneeza
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Black Bean and Sweet Potato Burger
Equipment
- 1 Large bowl
- 1 skillet or baking tray
Ingredients
- 1.5 cups black beans or 1 can
- ½ large steamed sweet potato or 1/2 cup puree
- 1 flax egg
- 1 small hot pepper optional, to taste
- 4 smashed garlic cloves
- ½ medium red onion
- ⅓ cup chopped parsely
- 1 inch knob of ginger
- ½ tsp ground cumin powder
- ½ tsp dried oregano
- ½ tsp chipotle powder
- 1-2 cups cauliflower crumbs
- Sea salt to taste
Instructions
- Steam your sweet potato if not using a puree.
- Add the beans, flax egg, hot pepper, garlic, onion, parsley, ginger, cumin, oregano, and chipotle powder to the food processor. Mix until the beans are well incorporated, but leave some whole beans in there. It should be chunky, not a smooth paste.
- Pour the mixture out into a large bowl and add in the steamed sweet potatoes or the purée, and the cauliflower crumbs for binding. Mix well.
- Cover the mixture and refrigerate for 20 minutes
- Remove from the fridge and divide the mixture into 8 equal portions. Shape into patties.
- You can then cook them in a skillet with a spray of avocado oil until golden brown.
- If you are choosing to be oil free, place the shaped patties on a parchment covered baking tray and bake for 12 minutes at 430 F until golden brown, and then flip and bake for another 5-8 minutes.
