Super Sunflower-Bean Burgers or Mock Meatballs

Name: Super Sunflower-Bean Burgers or Mock Meatballs
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup pinto beans, kidney beans, adzuki beans or 1 cup black beans, cooked and mashed; 1 cup carrots (or use vegetable pulp from a juicer) or 1 cup celery (or use vegetable pulp from a juicer) or 1 cup broccoli, steamed and finely chopped (or use vegetable pulp from a juicer); ½ cup ground raw sunflower seeds; 1 tablespoon ground raw pumpkin seeds or 1 tablespoon sunflower seeds; 12-¾ cup amaranth flour or 12-¾ cup teff flour; ½ cup finely chopped onion; 3 teaspoons dried parsley; 2 -3 teaspoons tamari soy sauce, simmered; ½ teaspoon basil; 12 teapsoon dill weed; 14-½ teaspoon sea salt; 3 dashes cayenne; 1 teaspoon ground flax seeds (optional)

Servings: persons

1 cup pinto beans, kidney beans, adzuki beans or 1 cup black beans, cooked and mashed
1 cup carrots (or use vegetable pulp from a juicer) or 1 cup celery (or use vegetable pulp from a juicer) or 1 cup broccoli, steamed and finely chopped (or use vegetable pulp from a juicer)
½ cup ground raw sunflower seeds
1 tablespoon ground raw pumpkin seeds or 1 tablespoon sunflower seeds
12-¾ cup amaranth flour or 12-¾ cup teff flour
½ cup finely chopped onion
3 teaspoons dried parsley
2 -3 teaspoons tamari soy sauce, simmered
½ teaspoon basil
12 teapsoon dill weed
14-½ teaspoon sea salt
3 dashes cayenne
1 teaspoon ground flax seeds (optional)

1
To make burgers:.
2
Cook and mash beans.
3
Blend all ingredients in a large bowl.
4
Add more flour if mixture is too damp.
5
Form mixture into 6 burgers about 1/2 inch thick.
6
Cook in an oiled flat pan or wire grill - 8 to 10 minutes on one side, 5-8 on the other, or bake 25 to 30 minutes at 375 degrees F on an oiled cookie sheet.
7
Cooked burgers can left in fridge 3 to 5 days or frozen.
8
To make meatballs:.
9
Mix together ingredients as above.
10
Shape mixture into 1-inch balls.
11
It should make 24.
12
Set on an oiled cookie sheet an inch or two apart.
13
Broil 10 to 12 minutes, until firm and brown.
14
Can be served over brown rice or other cooked grain with Mock Meat Gravy.

1412

kcal

Calories

Fat

255

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

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

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 13 ingredients. The key ingredients include: 1 cup pinto beans, kidney beans, adzuki beans or 1 cup black beans, cooked and mashed, 1 cup carrots (or use vegetable pulp from a juicer) or 1 cup celery (or use vegetable pulp from a juicer) or 1 cup broccoli, steamed and finely chopped (or use vegetable pulp from a juicer), ½ cup ground raw sunflower seeds, 1 tablespoon ground raw pumpkin seeds or 1 tablespoon sunflower seeds, and more.

Yes, Super Sunflower-Bean Burgers or Mock Meatballs falls under the Meat & Poultry 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!