Mung Bean Burgers (gluten-free, vegan, ACD)

I love mung beans! They are quick, easy, tasty, and versatile. Either use the whole bean, they are vibrant, green, and small. Or buy them peeled and split (a.k.a. moong dhal), and watch them cook up into a smooth, yellow, buttery bean mash. Either way, mung beans pack a powerful 14 g of protein per cooked cup! They are easy to digest, detoxifying, and quick to cook. If you use the whole bean, soak them per normal procedure to ease digestion. If you use moong dhal, you don't need to soak - though sometimes I do anyway.

This bean burger recipe uses both the whole mung bean and moong dhal - but feel free to use all whole cooked bean. I just happened to have both cooked up and looking for a destination! This recipe requires the beans to be cooked in advance. As for the seasonings, choose your own adventure - use warming, Indian inspired spices, or go for something savory and herb based. Try using ginger, seaweed, sesame seeds, and (if tolerated - it would be super tasty) tamari or Bragg's soy aminos. Or make it Mexican with cumin, chili powder, cilantro, and maybe even some finely diced jalepenos or chiles. No mung beans? That's okay, switch out the beans. I chose to bake my burgers, but they would also be delicious fried up in a pan!

 

Mung Bean Burgers

 yield approx. 8 burgers

1 c cooked mung beans
1/2-3/4 cup cooked split mung beans (moong dhal)
2-3 carrots, finely shredded
2-3 celery stalks, finely chopped
1/2 onion, finely chopped
2 cloves garlic, minced
2-3 Tbsp garbanzo flour (gram flour)
1/4 cup finely chopped or ground pumpkin seeds (optional - could also use sunflower)
seasoning options:

  • turmeric, cumin, coriander, fresh cilantro
  • marjoram, thyme, oregano, basil, fresh parsley
  • cayenne, chili, cumin, cilantro
  • seaweed flakes/kelp granules, ginger

 

Preheat oven to 375*, and prepare a cookie sheet (either grease sheet or put down parchment).

Saute grated carrot, and finely chopped celery, garlic, and onion until soft and cooked through, and remove from heat.

In a bowl, mash together cooked mung beans and split mung beans until soft.

If using pumpkin seeds in ground form, put seeds in coffee grinder and grind until they have reached a powdery consistency. Don't grind too long! We don't want to form a paste. If you'd prefer them chopped, chop them up with a good sharp knife instead.

Add pumpkin seeds/pumpkin seed powder, cooked vegetables, and seasonings of choice to the mashed beans, and mix well. Add gram flour 1 T at a time until mixture can be formed into patties.

Form patties and place on prepared baking sheet. Bake at 375* until heated through and firm, about 40 minutes. Flip them half way through.

Serve warm with veggies, sauces or chutneys of choice, flatbreads, grains, or whatever you'd like to combine them with!

Enjoy!