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Thursday, June 17, 2010

Gopi's Bean Burgers

These nutritious bean burgers are one of my most recent experiments in the kitchen. . .they are healthy and tasty, so its all good! ;-) They are baked, vegan and also soy free. Makes approx 14 big burgers.


Approx 4 cups brown rice- ready cooked
3 cups red lentils - ready cooked
2 cups cannelloni beans - ready cooked
1 cup sunflower seeds
Approx 2 cups wheatgerm
3-4 cups quick oats
1 cup nutritional yeast
2-3 Tbsp asafoetida to taste
4 Tbsp sea salt or to taste
1/2 tsp pimento powder
2 Tbsp freshly ground black pepper
3 stalks celery chopped fine
1 red bell pepper chopped small
3 Tbsp Italian herbs
2 Tbsp cumin powder
2 Tbsp smoke flavor
1/4 cup safflower oil


Remember that a little goes a long way with long grain brown rice, you only need 1 cup to yield approx 4 when cooked. Cook it til its mushy and drain water off.
Red lentils also expand - 1 cup yields approx 3 cups when cooked.

Stir-fry the celery and red peppers for 10 mins with a little asafoetida.

Mash and mix everything together thoroughly in a big mixing bowl. The texture is a little on the wet side and sticky enough to form - that's what we want to have burgers that are crispy on the outside and moist on the inside.

Have 2 flat baking trays at hand, and oil with approx 2 Tbsp safflower oil (yes, you need enough oil to roast the burgers and prevent sticking).

Oil your hands and form mixture into patties and place on tray approx 3-5 cm apart. Bake in a reheated oven at 450 degrees for approx 20 mins til golden brown, turn over and bake 10 - 15 mins more (add more oil as you turn if  tray is dry).

Serve hot with a homemade ketchup, barbecue sauce, mayo or Vegenaise as part of a meal, or in a bread roll with salad greens as lunch! :-)

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