‘Eat clean, stay fit and have a burger to stay sane’
This is a healthy, high protein Indian Inspired burger.
I created it for the blended burger contest, which is run by the mushroom council and calls for a unique burger recipe with 25% mushroom content.
I tend to make Burgers/Falafels/Bites a lot for Mr B, as he loves getting his teeth into something. I can tell you, you can tweak recipes here and there and put your own spice mix in, but nothing is completely unique. I normally use chickpea, quinoa and black beans for burgers, but decided to use my favorite bean, the Mung/Moong Bean as I couldn’t find any recipes that used this amazing ingredient in a burger.
It definitely is a little dry, so make sure you make the yogurt and use it as a mayo or dip.
I like this for a burger due to the high protein content, comparable to meat. Mung beans are also high in folate, have iron, magnesium, potassium, zinc and B vitamins. They are a great source of antioxidants, which have been shown to neutralize free radical damage linked to cancer growth. Great properties to have in your burger.
Ingredients
Burgers
- ¾ cup mung beans, sprouted
- 4 cups vegetable stock
- 150g shiitake mushrooms, chopped
- 4 tbsp. oil
- 1 large clove garlic, crushed
- 1 tsp. salt
- ½ tsp. cumin powder
- ½ tsp. coriander powder
- ½ tsp. garam masala
- ¼ cup oat flour
Spiced yogurt
- ½ cup yogurt
- 1 small garlic clove, crushed
- ¼ tsp. cumin powder
- ¼ tsp. coriander powder
- 1 tbsp. lemon juice
- 1 tsp. lemon zest
Condiments
- ½ cup tamarind chutney
- 12 Pickle slices/cucumber slices
- ½ cup. Alfalfa sprouts
Method
- Preheat an oven to 350F
- Grease and line a baking tray
- Add the sprouted mung beans to a deep pot with the stock and cook until starting to soften, approximately 30-40 minutes
- Leave the mung beans to drain
- In the meantime, heat a frying pan to a medium heat and add 2 tablespoons of the oil
- Add the mushrooms and cook to release any water, 2-3 minutes
- Add the crushed garlic and stir
- Add the salt, cumin, coriander and garam masala
- Mix and cook for another 4-5 minutes
- Once cooked, there should be no water
- Add to a bowl, add the mung beans. Mush together keeping some of the bean’s whole for texture
- Add the oat flour and bring the mixture together. You want to mold the patties in your palm, if the mixture is loose add more oat flour
- Divide the mixture into 4 and use your palm to mold into patties, flattening slightly as you do so
- Brush with the remaining 2 tbsp of oil and bake for 20-30 minutes at 350F or until crispy and brown
- Mix the yogurt with the garlic, lemon juice, cumin, coriander and lemon zest
- Layer it on the bottom of a plate, lettuce or burger bun
- Brush the burgers with a generous amount of tamarind chutney, place it on top of the base
- Add sprouts, cucumbers/pickles and the burger top
