Bean And Grain Burgers Recipe

Name: Bean And Grain Burgers Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 med -sized onion, finely minced; 2 Tbsp. Vegetable oil; 2 c. Cooked chickpeas, liquid removed; 1 c. Fine fresh bread crumbs; 1/4 c. Tahini; 1/4 c. Tamari, (soy sauce); 2 lrg Garlic cloves, crushed or possibly 1/2 tsp. pwdr; 1/4 c. Minced fresh parsley; 1 c. Cooked rice, (preferably long grain brown rice) Vegetable oil; 2 1/2 c. Alfalfa sprouts; 1 c. Shredded carrots; 2 med -sized tomatoes, cut into thin wedges Sesame Tahini Sauce, (below)

Servings: persons

1 med -sized onion, finely minced
2 Tbsp. Vegetable oil
2 c. Cooked chickpeas, liquid removed
1 c. Fine fresh bread crumbs
1/4 c. Tahini
1/4 c. Tamari, (soy sauce)
2 lrg Garlic cloves, crushed or possibly 1/2 tsp. pwdr
1/4 c. Minced fresh parsley
1 c. Cooked rice, (preferably long grain brown rice) Vegetable oil
2 1/2 c. Alfalfa sprouts
1 c. Shredded carrots
2 med -sized tomatoes, cut into thin wedges Sesame Tahini Sauce, (below)

1
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2
Try this adaptation of the Mid-Eastern falafel for a satisfying and complete protein meal.
3
Saute/fry onion in 2 Tbsp.
4
vegetable oil till soft.
5
Coarsely mash chickpeas with a potato masher or possibly process lightly in a food processor.
6
Add in bread crumbs, tahini, tamari and garlic.
7
Mix thoroughly.
8
Stir in sauteed onion, parsley and cooked rice.
9
Form into 8 burgers.
10
Skillet-fry in vegetable oil till browned on both sides.
11
Serve warm with alfalfa sprouts, shredded carrot and tomato wedges.
12
Spoon Sesame Tahini Sauce over top.
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Note: Mix can also be formed into 1-inch balls and skillet-fried or possibly deep-fried.
14
THis size is ideal for use in pita breads.

917

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 1 med -sized onion, finely minced, 2 Tbsp. Vegetable oil, 2 c. Cooked chickpeas, liquid removed, 1 c. Fine fresh bread crumbs, and more.

Yes, Bean And Grain Burgers Recipe falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!