WHOLE GRAIN MUNG BEAN BURGERS

6-8 burgers, 1 hour (with 30-minute chill time)

INGREDIENTS

• ½ cup barley or farro

• ⅔ cup mung beans, soaked 2+ hours

• ⅓ cup quinoa

• ½ cup rolled oats

• 1 tsp cumin seeds

• 1 tsp coriander seeds

• ½ tsp ginger powder

• ½ tsp mild chili powder or smoked paprika

• 3-finger pinch asafoetida (hing)

• ⅓ cup chopped nuts (walnuts, sunflower seeds, pumpkin seeds, whatever you have on hand)

• 1½ cups panko breadcrumbs (whole grain or GF)

• ½ cup tamari (or coconut aminos)

• 1–2 tsp coconut aminos, extra

• 2 tbsp rice vinegar

• 1½ tbsp arrowroot flour

• Ghee or avocado oil, for searing
  

DIRECTIONS

1. Cook the grains & beans: Add barley, soaked mung beans, and quinoa to a large pot with 3½ - 4 cups water (add more if needed). Bring to a boil, reduce to simmer, cover, and cook until soft and water is absorbed (30–35 min). If there's excess water, drain well.

2. Mash it up: While warm, mash the cooked mix directly in the pot using a potato masher or fork until it’s creamy but still a bit textured.

3. Grind & stir in spices: Toast the cumin and coriander seeds in a dry pan until fragrant, then grind into powder with ginger powder, chili/paprika, and hing/ asafoetida. Add to the pot and mix well.

4. Add the rest of the ingredients: Stir in oats, chopped nuts, breadcrumbs, tamari, rice vinegar, arrowroot flour, and extra coconut aminos.

5. Chill for 20–30 minutes: Let the mixture rest in the fridge so the ingredients can bind and firm up. This improves texture and helps patties hold their shape.

6. Shape & Sear: Form 6-8 firm patties. Heat ghee or avocado oil in a skillet over medium heat and pan-sear each patty for 4–5 minutes per side until golden brown and crisp.

#kidfriendly #vata #pitta #kapha #summer #fall #spring #lunch #dinner

Notes

• Create your burger the way you would like it! - I served mine on a sourdough bun with pickled fennel, avocado, lettuce, hummus, and a drizzle of olive oil with salt and pepper. You can also make any of the #sauces and put that on the burger.

• If you are Kapha, serve your burger with more veggies - steamed kale, lettuce wrap, sliced radish or cucumber, fresh herbs as some options - load it up with any veggies you like :).