Introducing a delightful recipe for Sprouting Bean Burgers that will tantalize your taste buds and satisfy your cravings in just 30 minutes! Whether you’re a devoted vegetarian, a health-conscious individual, or simply looking to switch up your lunch or snack routine, these burgers are sure to impress with their burst of flavor and nutritious goodness.
Sprouting Bean Burgers
Ingredients:
- 1 cup chickpea sprouts
- 1 medium-sized carrot
- 1/2 medium-sized potato
- 1/2 small onion
- 1/4 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon ground rosemary
- 1/4 cup soy sauce
- 1/8 cup tamari
- Bread crumbs (as needed)
- 1-2 tablespoons canola oil
Instructions:
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Preparation: Gather all your ingredients and equipment. Ensure your food processor, griddle, and other utensils are clean and ready for use.
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Processing: Place the chickpea sprouts, peeled carrot, peeled potato, onion, salt substitute, dried basil, dried thyme, ground black pepper, and ground rosemary into the bowl of a food processor.
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Puree: Process the ingredients until they form a smooth, well-combined mixture. This step helps blend the flavors and ensures a uniform texture in your burgers.
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Seasoning: Add the soy sauce and tamari to the processed mixture, adjusting the quantities according to your taste preferences. These umami-rich sauces will enhance the savory profile of your burgers.
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Mixing: Transfer the processed mixture into a large mixing bowl. Gradually stir in enough bread crumbs to achieve a consistency that holds together well. The bread crumbs act as a binding agent, helping the burgers maintain their shape during cooking.
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Shaping: Divide the mixture into six equal portions, then shape each portion into a patty of your desired thickness. The size and shape can be customized to suit your preference, whether you prefer thick and hearty burgers or thin and crispy ones.
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Cooking: Heat a non-stick griddle or skillet over medium heat, adding a tablespoon or two of canola oil to prevent sticking. Once the oil is hot, carefully place the burger patties onto the griddle, ensuring they are evenly spaced.
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Frying: Cook the burgers for about 5-7 minutes on each side, or until they are golden brown and crispy on the outside, and heated through. Use a spatula to gently flip the burgers halfway through the cooking process, ensuring even browning on both sides.
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Serve: Once cooked to perfection, remove the burgers from the griddle and transfer them to a serving platter or individual plates.
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Enjoy: Serve your Sprouting Bean Burgers with your favorite accompaniments, such as mustard, lettuce, tomatoes, and sprouts, for a complete and satisfying meal experience. These burgers are so delicious and flavorful, they could easily pass for the real thing!
Nutritional Information (per serving):
- Calories: 116.3
- Fat Content: 2.4g
- Saturated Fat Content: 0.4g
- Cholesterol Content: 0mg
- Sodium Content: 206.6mg
- Carbohydrate Content: 21.3g
- Fiber Content: 3.3g
- Sugar Content: 2.9g
- Protein Content: 4.1g
Recipe Notes:
- Customize your burgers by adding your favorite herbs, spices, or vegetables to the mixture for extra flavor and variety.
- These burgers can be enjoyed on their own, with a side of fries or salad, or as part of a sandwich or wrap.
- Store any leftover burgers in an airtight container in the refrigerator for up to 3 days, or freeze them for longer-term storage. Simply reheat in a toaster oven or microwave before serving.
With their wholesome ingredients, simple preparation, and delicious taste, these Sprouting Bean Burgers are sure to become a favorite in your kitchen. Try them out for your next lunch or snack time, and prepare to be amazed by their irresistible flavor and texture! 🍔✨
