What's up Food Tube. I'm your boy. Tim Shieff. Athlete,
world champion free runner, and also a vegan. I'm back all
thanks to your positive comments on the previous videos. Thanks for all the love.
I'm there commenting back, as always.
Today we'll show you why I don't miss meat. It's the sweet potato
bean burger. Delicious, healthy, nutritious.
It's got mixed beans, sweet potato, and some chilli.
Some spices in there to give it that Jamaican kick. It's a great vegan burger.
Scratch that. It's a great burger for anyone. full stop.
The story starts right here.
One baked sweet potato.
Been in the oven for 40 minutes. 20 degrees Celsius.
Sweet potatoes are a great source of Vitamin A and C. I'm going to get rid of most of the skin. I use the
toothpaste method for this
If you want to put bits of the skin in just for a little bit of crunch you can do.
Next you want to add one tin of mixed beans.
The beans are a great source of protein. Loads of vitamins in beans. Half a
teaspoon of cumin. Half a teaspoon of coriander.
Half a teaspoon of red cayenne pepper.
I'm going to chop up spring onions.
The processor will do most of the work. You just want to make it a bit easier on it.
Red chilli.
If you want
it spicy leave the seeds in. Loosely chop it up.
Tear some coriander in there. We've got the browns, the reds.
The purples, the greens, the oranges.
There's a rainbow.
One tablespoon of plain flour.
Next, give it some zest. about half a lime's worth.
Works really well with the spices.
Salt and pepper, just to top it off.
Mix it up.
We keep pulsing it, so it gives it consistency throughout.
Look at this.
I love how the texture changes throughout it. The mixture of the greens and the beans, and the sweet potato.
Keeping it all together. That main ingredient.
Burger mix is done. I'm going to flour a tray ready for your four patties.
Be generous with your flour. Don't be shy.
Then in the processor you want to split your mix into four sections
ready for your four patties. time to flour your hands, and get stuck in.
More flour. Making sure it doesn't get too sticky. Lovely.
Next, you want to wash your hands. You want to turn the pan on now.
Get it heated up. We're using walnut oil.
2 tablespoons in there. Use whichever you choose. Olive oil,
hemp seed oil, avocado oil, but today we're using walnut oil.
Once the pan's heated up, put your patties in
don't be tempted to move it. You really wanna let it cook and crispy on that one
side.
Keep shaping the edges if you like. and start to feel the bottom crisping up.
Two to three minutes on one side. I think it's about
time to flip it now.
Oh yeah.
Crispy.
Crunchy on top.
Don't be scared by the colour on the bottom.That's not grease, that's just the flour cooking away.
How perfect are these looking right now.
They've been in there about five minutes total. Two and a half on each side.
Got a tortilla wrap, it's a good option. Vegan.
We've got soft, round, iceberg lettuce. We've got some dressings to go on top.
We've got pineapple salsa.
Egg-free coleslaw. Pickled chillis.
And then the sauces.
Classic tomato ketchup. We can spice it up even more with some hot sauce.
I'm going to do one of each.
Looking great.
Going to put on some pineapple salsa first, and a little bit of ketchup to top it off.
And for the other one, American's call it the Protein style.
Just lettuce. Either side.
What a treat. Have a gands at that mate.
I've got ketchup round my mouth.
I'm a joker.
It's nutritious, it's healthy,
is a meal . It's such an incredible burger. Thanks for watching guys.
That's the sweet potato bean burger.
Get involved with me in the comments below, I'd love to hear your feedback.
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and also check out my other vegan recipes right here.