Mediterranean Mung Bean Burgers (vegan)
These vegan burgers are delicious, high in protein, quick to make and super satisfying.
- Prep Time: 20
- Cook Time: 25
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Vegan, Dairy Free, Gluten Free
- Cuisine: Mediterranean
Ingredients
- 1/2 cup organic green mung beans, soaked overnight*
- 1 tablespoon golden flaxseed, ground
- ½ cup kalamata olives, finely chopped
- ½ cup onion, finely chopped
- 2 garlic cloves, minced
- 1 tablespoon organic sun-dried tomatoes in oil, chopped
- ¼ cup fresh parsley, chopped
- ½ teaspoon dried oregano
- ¼ teaspoon red chili flakes (optional)
- ¼ teaspoon freshly ground black pepper
- ¼–½ teaspoon Celtic sea salt
- 1 tablespoon organic tomato paste*
Instructions
- Rinse soaked mung beans a few times and put into a medium saucepan. Cover with 1½ inches of water. Bring to a boil and simmer on medium/low for 15 minutes until beans are tender but not mushy. Drain and let cool.
- Preheat oven to 375ºF.
- In a small bowl, combine flaxseed with 3 tablespoons of water. Set aside for at least 10 minutes.
- Put beans in a food processor and process until smooth texture forms. Alternatively mash beans with a fork or potato masher.
- Put into a medium sized bowl. Add olives, onion, garlic, sun-dried tomatoes, parsley, spices and tomato paste. Mix thoroughly. Taste to adjust salt.
- Add flax “egg” to the mixture. Mix to combine.
- Form into 4-6 burgers and place evenly on a parchment paper lined or lightly oiled rimmed baking sheet.
- Cook for 20 minutes, remove from oven, flip, and cook for another 5-10 minutes. The burgers should be lightly browned when done.
- Serve warm or room temperature over salad greens with my 5 Minute Avocado Herb Sauce.
Notes
Instead of chopping everything by hand, use the food processor (it’s easier) Place the processed beans into a separate bowl. Add onions, garlic, olives, sun-dried tomatoes to the processor. Pulse to chop. Add parsley and pulse a few more times. Don’t let it get too small.
If you don’t have time to soak the mung beans, cook for 25 minutes. If you can’t find mung beans, the recipe can be made with a 15 ounce can of cooked organic cannellini beans.
I like tomato paste in a tube. It stores for months in the refrigerator.
I make 6 burgers from the recipe because I like them small, but 4 divides better between 4 people.
Find it online: https://eatwellenjoylife.com/mediterranean-mung-bean-burgers/