I've been on a huge Mung Bean kick recently. Eating mostly vegan means, we eat a lot of beans...unfortunately, that doesn't always bode well for the tummy. During a recent Ayurveda course (more posts to come!), I was introduced to the amazingly multifaceted mung bean. Not only does just 1/4 cup contains 12g protein and 8g fiber, they are touted "easily digestible" even for those who generally can not tolerate other legumes. While I didn't take the time to sprout the beans for this recipe, it can make beans even easier to digest as it breaks down the outside barrier of the bean essentially "pre-digesting" it for you.
This burger is 100% vegan and gluten free, loaded with a satisfying 9g protein & 6 g fiber and healthier alternative to store bought veggie burgers which are packed with preservatives and a whole lot of things I can't pronounce. It's smokey spices give a nod to its Indian roots without leaving you smelling like curry. They hold together REALLY well (even browning up like a real burger), although the middle will stay a bit soft, like most homemade meatless burgers. These patties can also be made in a day in advance, and kept in the fridge or even frozen for longer storage.
OPTIONS: If you prefer a patty with a tougher/dryer inside, I think substituting 1/2 cup of sweet potato with another 1/2 cup of rice might do the trick. Also, I would NOT add the rice to the food processor but stir it in later to keep it in tact. Additionally, there are a lot of spice options here. I like my burgers with FLAVOR. You can always dial the optional items back for a simpler prep.
Serving Size: 8 patties
Ingredients:
1 cup Mung Beans (soaked - will puff up to more than a cup)
2 cups cubed Sweet Potato (roasted until soft)
1/2 cup cooked Brown Rice
2 cups sliced Mushrooms
1/2 cup toasted walnuts (optional but YUMMY)
1/2 cup minced Onion
1 Tbsp minced garlic
1/2 Teaspoon Sea Salt ( or to taste)
1/2 Tablespoon Olive Oil/Coconut Oil
1/2 Teaspoon Jane's Crazy Salt ( this is a family favorite, but can be substituted with plain salt or another seasoned salt)
1/2 Teaspoon Garlic Powder
1.5 Teaspoons Turmeric (optional but adds a nice color)
1.5 Teaspoons Smoked Paprika
1 Teaspoon Cumin
1/2 Teaspoon Curry Powder (optional)
1/2 Teaspoon Soy Sauce
1 Teaspoon Brown Mustard (spicy is optional)
1 Teaspoon Sriracha (optional)
Egg Replacer of your choice (See Egg Replacer post)
* I used 1 Tablespoon Arrowroot Powder,2 Tablespoons warm water,1/4 Teaspoon Olive Oil*
Optional - vegan cheese of your choice ( we used Daiya Cheddar slices)
You will also need WAX paper, especially if you don't plan on cooking all burgers.
Prep:
- Soak Mung Beans overnight or 6-8 hours. The more your soak, the easier they will be to digest.
- Roast Sweet Potato until soft.
- Cook Brown Rice
- Saute Mushroom, Onion, Garlic & Pinch of Salt
- Toast Walnuts ( 350 oven for about 15 mins OR UNTIL YOU SMELL THEM)
Combine Beans, Sweet Potato, Rice,Mushroom/Onion/Garlic mixture, and Walnuts in a food processor or blender. PULSE until combined (3-4 pulses). You want this to be chunky... DO NOT PULVERIZE or your patties will be really mushy.
Transfer to a bowl & add all other spices. Stir to combine. Add egg replacer & combine.
On wax paper, form 8 1/2 inch thick patties & let chill in fridge. Letting these puppies "chill" will keep the patties from falling apart while cooking. I would recommend at least 15-20 mins at minimum but you're grown sooo do what you will. These could easily be made a day or two in advance and kept in the fridge.
In a pan, add 1 Tablespoon of Coconut Oil (coconut oil has a higher smoking point than other oils, so I like to use for it for pan frying to get a crisper patty without it burning) & fry patties until brown & crispy on each side. The middle will still be soft but they will be sturdy enough to not squish off your bun, which is really the goal, right? I'm thinking these might also do well BAKED but TBD on that. I will try it next time!
Eat plain. Eat on a salad. Eat on a bun. Eat with vegan cheese. Eat with dairy cheese. Eat with no cheese. Any way you slice it, you won't regret it.
Nutritional Info:
Calories: 204
Fat: 7g
Protein: 9g
Fiber: 6g
Sugar: 3g
Total Carbs: 28g
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