So I've been on a plan... A diet and lifestyle change thanks to one of my best friends Lee-Ann. So far since I've been tracking my weight from the end of January, I have lost a whopping 15 lbs with another 15 or so to go. A big part of my diet includes making my own food and cutting out as much processed food as possible. Another part of my process has been learning to sprout my own beans and legumes. I sprouted my first batch of lentils this week and was delighted by their outcome! The one downside for me is how many they produce... Just about quadrupling in size! I certainly can't eat that many fresh sprouts so I had to start using then up in recipes. We had company for dinner last night and I made fresh hamburgers for them and veggie burgers for me! They were pretty good for my first try!
This recipe is gluten-free, vegetarian and can easily be made vegan. Please see notes at the end of the recipe!
* 1 can black beans, drained and rinsed
* 1 small white onion, finely chopped
* 2 garlic gloves, minced
* 2 small portabella mushrooms, chopped
* 1/2 cup broccoli, chopped
* 3 cups sprouted lentils (I used green, can use any type)
* 1/2 cup spinach, chopped
* 2 eggs, whisked
* 1/2 cup breadcrumbs
In a frying pan, cook the onion, broccoli and garlic in 1tsp coconut oil. Allow them to cool before adding to the mixture.
Meanwhile, rinse and drain your black beans. Transfer beans to a bowl and mash to desired consistency. I used a potato masher but this can also be done with a fork or the back of a spoon. I like some texture so I didn't smash all the beans into a paste.
In a food processor, whiz up the sprouted lentils to the texture you like. Add to the beans and mix together. Add all the other veggies, including the cooled, cooked onion, broccoli and garlic. Stir well to incorporate all the ingredients.
In a small bowl, whisk your eggs and add to the mixture. Throw in the breadcrumbs and combine everything in the bowl. This can be done with your hands, since you will be forming the patties by hand anyway.
Test out the mixture to see if it will form well. This was the exact recipe I used but if you omit or add any ingredients, it may not hold together as well. Add more breadcrumbs, 1/4 cup or less at a time until you get the desired texture.
Form your patties and place them on parchment-lined cookie sheets. Refrigerate at least an hour before cooking to them them firm up a bit. We cooked ours on a piece of tinfoil on the bbq, but they can also be pan fried in a little coconut oil or baked in the oven at 350F for about 15 min. Direct grill bbqing is not recommended, they would fall apart too much.
Notes: Use organic ingredients whenever possible! I used gluten-free breadcrumbs for mine, but they can be easily swapped out for non-gluten-free, or even your favourite bread or cracker, whizzed up in the food processor. To make them vegan, substitute the egg for "flax egg"- mix 1 tbsp ground flax with 3 tbsp warm water (per egg). Let it sit for 10 min on the counter before adding to your mix. My mix made 7 good-size patties, of which I froze 6 between parchment in a freezer bag.
Enjoy!
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| Before patty formation |
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| Patties |
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| Waiting for delicious toppings |
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| All dressed! Topped with lettuce, tomato, onions and alfalfa sprouts. Yum! |
This recipe is gluten-free, vegetarian and can easily be made vegan. Please see notes at the end of the recipe!
* 1 can black beans, drained and rinsed
* 1 small white onion, finely chopped
* 2 garlic gloves, minced
* 2 small portabella mushrooms, chopped
* 1/2 cup broccoli, chopped
* 3 cups sprouted lentils (I used green, can use any type)
* 1/2 cup spinach, chopped
* 2 eggs, whisked
* 1/2 cup breadcrumbs
In a frying pan, cook the onion, broccoli and garlic in 1tsp coconut oil. Allow them to cool before adding to the mixture.
Meanwhile, rinse and drain your black beans. Transfer beans to a bowl and mash to desired consistency. I used a potato masher but this can also be done with a fork or the back of a spoon. I like some texture so I didn't smash all the beans into a paste.
In a food processor, whiz up the sprouted lentils to the texture you like. Add to the beans and mix together. Add all the other veggies, including the cooled, cooked onion, broccoli and garlic. Stir well to incorporate all the ingredients.
In a small bowl, whisk your eggs and add to the mixture. Throw in the breadcrumbs and combine everything in the bowl. This can be done with your hands, since you will be forming the patties by hand anyway.
Test out the mixture to see if it will form well. This was the exact recipe I used but if you omit or add any ingredients, it may not hold together as well. Add more breadcrumbs, 1/4 cup or less at a time until you get the desired texture.
Form your patties and place them on parchment-lined cookie sheets. Refrigerate at least an hour before cooking to them them firm up a bit. We cooked ours on a piece of tinfoil on the bbq, but they can also be pan fried in a little coconut oil or baked in the oven at 350F for about 15 min. Direct grill bbqing is not recommended, they would fall apart too much.
Notes: Use organic ingredients whenever possible! I used gluten-free breadcrumbs for mine, but they can be easily swapped out for non-gluten-free, or even your favourite bread or cracker, whizzed up in the food processor. To make them vegan, substitute the egg for "flax egg"- mix 1 tbsp ground flax with 3 tbsp warm water (per egg). Let it sit for 10 min on the counter before adding to your mix. My mix made 7 good-size patties, of which I froze 6 between parchment in a freezer bag.
Enjoy!
