These tasty vegetarian burgers are a healthy alternative to the processed textured vegetable protein burgers commonly found within the supermarket. They are also a great source of fibre, protein and minerals. These burgers are made from a mixture of sprouted beans and vegetables bound in a fermented lentil paste.
Beans and lentils can be hard to digest causing bloating and spasms. By fermented lentils and using pre-cooked sprouted beans they become much easier to digest. Use newly sprouted beans, which have short tails. They contain higher levels of nutrients like protein than older sprouts, which have longer tails.
To make these burgers you will need a fermented lentil paste (see below) and pre-cooked sprouted beans. If you are short on time then just miss out the sprouted beans from this recipe, otherwise when beans have just sprouted cook until tender. For information on sprouting see How to Sprout
Fermented Lentil Paste -
2 cups split de-hulled red lentils
2 tbsp unpasteurised apple cider vingar (you could also use a bio-yoghurt or rejuvelac)
- Wash the lentils, cover with water and soak for at least 12 hours or overnight
- Drain the soaked lentils and blend in a food processor with a little water to make a paste. It does not matter if the paste is not ultra smooth.
- Place the lentil paste in a bowl and mix in the unpasteurised apple cider vinegar. The bowl should be large enough to allow for expansion as the lentils ferment
- Leave the lentil paste out of the fridge for at least 12 hours to ferment. The paste puffs up and appears frothy when it has fermented.
- After 12 hours of fermenting the paste may be stored in the fridge for at least a week.
Sprouted Bean Burgers with Lentils and Courgettes -
This recipe makes around 12-14 burgers
1 cup sprouted cooked aduki beans (or use any sprouted cooked bean of your choice)
2 cups fermented lentil paste
5-6 spring onions or 1 small red onion
1/2 cup chopped coriander or any herb of your choice (parsley, mint, basil etc)
Unprocessed Salt to taste like Himalayan or Celtic sea salt (optional)
Coconut oil or clarified butter to cook burgers with
Any ground spices of your choice (optional): ground cumin, black pepper, coriander etc
- If you have a food procssor then chop the spring onion, coriander and courgettes otherwise chop finely
- Aduki beans are small but if you are using large sprouted beans like chickpeas, butter beans etc then mash them to form a coarse paste with texture (it does not have to be smooth)
- Place fermented lentil paste in a bowl and add salt, herbs and spices to your taste.
I used Himalayan salt, black pepper, coriander, cumin, pomegranite powder and dried mint
- Next mix in the sprouted beans
- Now add the chopped onion, coriander and courgettes to the lentil/bean mixture
- Mix and check taste at this stage. Adjust seasonings if necessary
- Heat up a griddle and brush it with either a little clarified butter (butter ghee) or coconut oil
- You can either spoon the mixture onto the hot griddle or use your hands to make 5cm round burger shapes.
- Turn only when the underside is cooked. When done they should be golden brown, turn easily and not break.
If they are sticking then just brush a little more clarified butter or coconut oil aound them.
- Cook the other side until golden brown
- Place the cooked burgers on a warmed plate.
Serve the burgers with a fresh salad and relish of your choice.
- Use any vegetables of your choice like carrot, mushroom, tomato, celery, parsnip etc
- Try these burgers with other sprouted beans like mung beans, chickpeas, black eye beans or even sprouted grains like quinoa, buckwheat and brown rice.
- Similarly the fermented lentil paste may also be varied by using different lentils like white lentils (urad dhal) or yellow lentils (mung dhal).