Sprouting Bean Burgers
Elevate your veggie burger game with these flavorful and wholesome Sprouting Bean Burgers! Packed with the nutritional power of sprouted mixed beans, protein-rich quinoa, and vibrant grated carrot, these plant-based patties are seasoned to perfection with cumin, smoked paprika, and fresh parsley. The addition of oat flour gives them a sturdy, moldable texture, while a quick sear in olive oil brings out a crisp, golden exterior. Perfectly sandwiched between toasted whole-grain buns and piled high with your favorite fresh toppings—think creamy avocado, crisp lettuce, and juicy tomato slices—these burgers deliver a satisfying bite every time. Ready in just 35 minutes, this recipe is not only nutritious but also easy to prepare, making it a go-to for healthy weeknight dinners or backyard barbecue fare. Great for vegetarians, vegans, or anyone exploring plant-based eating, these sprouting bean burgers are a delightful blend of flavor, texture, and wholesome goodness.
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Recipe Information
Ingredients
- 2 cups Sprouted mixed beans (e.g., mung, lentils, or chickpeas)
- 1 cup Cooked quinoa
- 0.5 cup Grated carrot
- 2 tablespoons Chopped fresh parsley
- 0.5 cup Chopped onion
- 2 cloves Minced garlic
- 1 teaspoon Ground cumin
- 0.5 teaspoon Smoked paprika
- 1 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.5 cup Oat flour
- 2 tablespoons Olive oil
- 4 pieces Whole-grain burger buns
- Toppings (lettuce, tomato slices, avocado, etc.)
Instructions
Rinse and drain the sprouted mixed beans thoroughly. If needed, pat them dry with a paper towel.
In a food processor, combine the sprouted beans, cooked quinoa, grated carrot, parsley, onion, garlic, cumin, smoked paprika, salt, and black pepper.
Pulse until the mixture is well combined but still slightly chunky. Avoid over-mixing to maintain some texture for the burgers.
Transfer the mixture to a mixing bowl. Add the oat flour and stir until a thick, moldable consistency is achieved. If the mixture is too sticky, you can add a little more oat flour.
Divide the mixture into 4 equal portions and shape each into a burger patty, about 1/2-inch thick.
Heat the olive oil in a large skillet over medium heat. Once hot, add the patties and cook for about 5-7 minutes on each side, or until golden brown and crisp on the outside.
While the patties are cooking, prepare your desired burger toppings and toast the burger buns if desired.
Assemble the burgers by placing each patty on a bun and topping with lettuce, tomato slices, avocado, or any other preferred toppings.
Serve immediately and enjoy your sprouting bean burgers!
Nutrition Facts
Calories |
2027 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.9 g | 65% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3778 mg | 164% | |
| Total Carbohydrate | 319.8 g | 116% | |
| Dietary Fiber | 45.1 g | 161% | |
| Total Sugars | 32.1 g | ||
| Protein | 81.9 g | 164% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 496 mg | 38% | |
| Iron | 26.6 mg | 148% | |
| Potassium | 2493 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
