Sprouted Veggie Bean Burger

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.

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Sprouted Veggie Bean Burger

  • Servings: 4
  • Difficulty: moderate
  • Print

Ingredients

  • 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

Directions

  1. 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.
  2. 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.
  3. 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.
  4. Mix the blended beans with the vegetable mix.
  5. Add the egg, flour, smoked paprika, thyme and sea salt. Blend well.
  6. Cover a cookie sheet with parchment paper and spray a light coating of olive oil.
  7. 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).
  8. Spray the top of each burger with a light coating of olive oil. This will create a crispy outer layer for the burger.
  9. 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.
  10. Garnish with all your burger favorites.

Enjoy!!

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.

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Blend all the ingredients together. If mixture seems dry, add a little water so it’s moist.

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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.

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Substitutions

  • 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.

Beat the Winter Blues Sprouting

Today I woke up feeling what my husband has dubbed a “March Meltdown”, that depressed feeling when I would normally be starting my summer garden but it’s still snowing outside. Yes folks, this is my transition in life…. Native California gal turned Canadian. I love my amazing life in Canada but my heart still craves that year-round sunshine, planting seeds and growing my own salads. It’s actually April and snow is still falling!

My morning started with a little bit of pouting followed by lot of self pity and then some complaining. As if all that negative energy would change the weather and make it warm outside!! Does anyone else out there feel my pain?

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April is not supposed to look like this, but Mother Nature disagrees and all my plea’s for gardening weather have been ignored.

So here is my solution…….SPROUTING

What is sprouting?

It’s taking a handful of seeds, nuts, grains or legumes and turning them into live food. The seeds are soaked, then rinsed several times. The hull of the seed softens enough for the little sprout come out and wallaaaaaaaaaaaaah, a little sprout life is born! The great thing about sprouting is that the seeds aren’t in dirt so you get to watch life begin. And if you’re like me, growing food that’s pesticide free and super healthy brings great joy.

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A mixture of broccoli, radish and alfalfa seeds

Why sprout?  (the simple, non-technical version)

For me, it’s all about watching a tiny seedling grow into nourishment for my body.  AND, its about filling that gardener’s void in my life right now. No more winter blues for me, I’m gardening Cold Climate style!!

Healthy reasons for sprouting include:

  • Sprouting increases the protein quality by reducing the starch content.
  • When the little seeds are given life, the carbohydrates within begin to synthesis. The result is a higher fiber content.
  • There is an increase in Essential Fatty Acids.
  • Sprouting provides a greater supply of Vitamins A, E, C, and B-complex, which in turn assists in digestion and the release of energy.

How to sprout seeds

There are tons of techniques, from fancy sprouting kits to a simple sprouting mason jar with cheese cloth. My preference is a low-cost tray system so rinsing can be done with ease. Amazon has them for as low as $15. I paid $22 for mine and it’s worked perfectly for 3 years now.

First, measure two tablespoons of seeds and soak them in your tray overnight. Soaking isn’t necessary but it will take longer for the seeds to sprout if you don’t.

Cover seeds with the sprouting tray lid. If you’re sprouting with a mason jar, be sure to allow air flow for the seeds or they will start to grow fuzz.

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After a night of soaking

After a night of soaking, rinse them well and cover again.

Rinse the seeds about every four hours and on the second day, little tails will have sprouted from the seeds!!!

By the end of day three, the sprouts can be eaten, but I like to give them a few more days. LOOK how many sprouts came from only two tablespoons of seeds. A one pound bag of seeds will last several months.

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Day 3

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Day 6

What to do with sprouted seeds

  • Garnish a juicy burger or a vegetarian sandwich.
  • Add to a garden salad
  • Add as a filling in a taco
  • Top a cracker with hummus and sprouts.
  • Add to your next green smoothie.
  • Garnish your favorite bowl of soup.

How to sprout beans

It’s basically the same technique as sprouting seeds, only shorter.

Start with a half a cup of your favorite beans.

Soak the beans over night. Rinse well in the morning and then rinse about every four hours until large enough to eat.

*A variety of beans can be sprouted: azuki, garbanzo, soy, mung and kidney to name a few.

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Blend of azuki beans, garbanzo beans, lentils, and mung beans

At the end of day two your beans will have little tails and ready for consumption.

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End of day two

What to do with sprouted legumes

  • Sprouted garbanzo beans can be blended with tahini, lemon juice, olive oil and salt for a homemade hummus.
  • Sprouted beans and lentils can be blended with egg, bread crumbs, shredded carrots, garlic and spices for a veggie bean burger.
  • Sprouted beans can be sautéed in garlic and butter for a protein packed healthy side dish.
  • Mung beans can be grown a few days longer and used stir fry dishes.

To purchase a sprouting tray or seeds for sprouting click on the photo below. Mountain Rose Herbs has many quality organic products.

A passion for organics

*IMPORTANT: Sprouts that are not rinsed well can carry Salmonella, E. coli and other harmful bacteria. Please rinse and drain thoroughly before consumption.

References:

http://en.wikipedia.org/wiki/Sprouting