The most nutritious sprouted bean patties! Easy to make, tasty, free of oil, and full of protein!
When looking for an addition to my wraps or pitta bread I always look for some type of burger or patties. It is easy to even add them on top of my sandwiches for a very quick lunch 😉
For some strange reason I had a large number of mung beans in my pantry so decided to make a big batch of some type of patties!
Sprouted bean health benefits:
I read a lot lately about the optimization on nutrition absorption of beans and legumes so I decided that besides soaking them ( as I always do ) I will try to sprout my beans before I use them ;).
Helps in digestion
Sprouts contain a high content of living enzymes. These enzymes help in boosting your metabolic processes.
Builds your immune system
Sprouts have a high vitamin C content. nd the concentration increases after the bean germinates.
Fiber
The dietary fiber content is excellent – more than 2.5 grams per cup!
Health benefits of Mung beans:
Mung beans have long been used in different cultures for their powerful detoxifying and anti-inflammatory properties. They also contain important compounds such as isoflavones, which are antioxidants and can help reduce cholesterol. They are one of the few foods that contain significant amounts of bioavailable potassium, which can help lower blood pressure and reduce muscle cramps. However, those beans contain 8 of 9 amino acids that we need. it is a little low on methionine. That’s why I have paired them with chia seeds.
Chia seeds:
Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein,
omega-3 fatty acids. Chia seed is high in methionine, which is complementary to mung bean.
Conclusion?
If you’re new to sprouting, there’s no better time to start NOW 😜. And although you can buy all kinds of fancy equipment to sprout, there’s really no need for anything other than a colander, a kitchen towel, and a bowl to get the perfect sprouts. All you need to do is soak your beans or lentils overnight or for up to eight hours in enough water to cover them by at least three inches. Drain the beans in a colander, give them a thorough wash. Let them sit in the colander, covered with a kitchen towel until little white shoots appear. You do have to rinse them a couple of times a day ( once in the morning and again in the evening ). You should have perfect sprouts to cook within a day or two.
If you don’t have mung beans you should try my black bean burgers. They are the best black bean burgers I ever made!
Sprouted bean patties
Ingredients
- 1 cup dry beans
- 1 onion diced finely
- 1 tbsp chia seeds
- 3 tbsp water
- ½ cup olives
- big bunch fresh coriander
- 1 tsp garlic pressed
- 1 tsp mint
- ½ tsp ginger grated
Instructions
- Soak your mung beans overnight or for up to eight hours in enough water to cover them by at least three inches. Drain the beans in a colander, give them a thorough wash, and let them sit in the colander, covered with a kitchen towel, until little white shoots appear. It should take 2 days max. If they haven't sprouted yet, rinse them a couple of times a day– once in the morning and again in the evening — cover again, and wait.
- Once the beans have sprouted cook them in a pressure cooker according to instructions. Alternatlivly cook them in water on the stove. You want the beans to be al dente and not too mushy. Pulse the beans in a food processor or mash them to break them into smaller pieces, but leave some whole for texture.
- Preheat the oven to 180 ° C.
- Make your chia egg by adding the water to chia seeds and set aside.
- In a large bowl, mix the mung beans with all of the other ingredients. The mixture should hold together when you form a patty. If they are too sticky I usually add some chickpea flour. ( regular flour will work fine too).
- Add your chia seeds.
- Form 10 burger patties, and bake the in the oven for about 15 min till slightly golden brown.
