So it’s the first week of April and the weather man says the high today is only 43F. I keep thinking that “if I were in Las Vegas or California my garden would already be sprouting out of the ground”. I realize this way of thinking is only tormenting myself, so today I have decided to make the veggie bean burgers from the sprouts I grew last week.
If you’ve never had a veggie bean burger, you’re really missing out. Whether you’re a vegetarian or you just want to eat a burger that is super healthy, this is it!!
These burgers hold together perfectly and also freeze well.
Sprouted Veggie Bean Burger
- 1 1/3 cup sprouted beans of your choice (this comes from sprouting 1 cup of dry beans)
- 1 cup packed fresh spinach
- 3/4 cup baby carrots
- 1/4 large white onion
- 1 large egg
- 2 garlic cloves minced
- 2 tablespoons flour (I used Gluten free)
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground thyme
- 1 teaspoon sea salt
- Olive oil
- After day two of sprouting, rinse the beans well. Cover with water and bring to a boil. Turn the heat down and simmer for 30 minutes, Drain most the liquid (the beans should be a tiny bit moist) Let cool to room temperature.
- While the beans are cooling, chop spinach, carrots & onion into small pieces. I like to use my Vitamix (adding carrots first, then onion, then spinach. Pulse on level 3 until all the veggies are chopped). Pour veggies into a bowl and add the minced garlic.
- Add beans to blender and pulse, scraping down the edges. Do not over pulse the beans. The beans should be blended just enough so there are little chunks for texture.
- Mix the blended beans with the vegetable mix.
- Add the egg, flour, smoked paprika, thyme and sea salt. Blend well.
- Cover a cookie sheet with parchment paper and spray a light coating of olive oil.
- Measure 1/2 cup per burger, shape into a burger, and place on cookie sheet. I found the easiest way to do this is scoop with the measuring cup, plop it onto the tray and then form it. Otherwise, you will get SUPER messy! (I like to take my rings off for this part).
- Spray the top of each burger with a light coating of olive oil. This will create a crispy outer layer for the burger.
- Bake at 375F for 30 minutes. Depending on your oven, it may take a little longer. To make sure the burger is cooked all the way through, touch the center. It should feel firm with a slightly dried outer crust.
- Garnish with all your burger favorites.
The first step to making these delicious burgers is to sprout the beans. For step-by-step instructions and all the health benefits of sprouted beans check out this POST.
Once the beans have been sprouted, they are still crunchy so need to be boiled and then simmered until they are soft.
While the beans are cooling off, chop your onion, carrots, spinach and garlic.
Using a high power blender, pulse the beans until they are mushy and sticking together, but not so much they look like refried beans. There should still be some texture in the mix.
Blend all the ingredients together. If mixture seems dry, add a little water so it’s moist.
Spray with olive oil and bake at 375F for 30 minutes.
Garnish with your favorite burger toppings.
I topped my burgers with the alfalfa sprouts that I grew at the same time I sprouted the beans.
- Use a can of lentils or garbanzo beans instead of the sprouted beans. Just make sure to drain all the liquid off so the burgers aren’t too runny.
- Yellow onion, red onion or shallots in place of the white onion.
- Zucchini works well in this burger – can replace the carrots or the spinach.
- If you are vegan, substitute chia seeds soaked in water for the egg.
- Garlic powder in place of the garlic cloves.
- Regular paprika in place of the smoked. In fact, I’ve made these with Cajun spice, chili spices and even rosemary from my garden.
I hope you enjoyed this creation of mine!! Feel free to “like” this post or share it with your friends.
Thanks for stopping by.