Black Urad Bean Burger

Homemade Bean Burgers are good source of protein, iron and fiber for a daily healthy vegetarian diet. This particular burger patty is primarily made with Black gram/ Urad dal, a healthy pulse with various nutrition facts. A perfect weight watcher's recipe to reach your goal happily with low calories. 

Eat right and stay fit to be healthy!

Black Urad dal also known as Black lentil/ Black gram/ Vigna mungo/ Urad saboot/ Ulundu parruppu or Minumulu. It is a highly nutritious special kind of bean that originated from India, Southern part of Asia. This healthy pulse is extensively utilized in various culinary preparations such as Idly/dosa batter, vada and papad. Urad /Black gram is a probiotic food that helps digestion and its high protein for maintenance, growth and repair of every tissue, organ and cell. For more health benefits of Urad/Black gram check out Amrisha's article from Blodsky



I proudly declare that the source of this recipe is from my beloved husband. He consistently analysis the nutrition facts before purchasing or relishing any food to stay fit and healthy. He came up with the ingredients, quantity and the nutritious facts hidden. My job was simple to add basic seasoning and cook to perfection. 



Working woman can make ahead and freeze for any busy weekday quick fix meal. This Burger recipe is family-friendly as kids also savor this healthy burger. You can skip the bun to wrap the burger and veggies in your favorite flat bread like tortilla, pita bread, naan or roti. My tween stated this burger is second to none as it tastes either like minced chicken or goat patty. Trust me meat-eaters, you wouldn't miss meat at all. Let's go green! 

Yields: 10 patties
Level: Medium
Preparation time: 30 mins

Ingredients:

For Patty:
Black gram/ Urad dal - 1 cup
Green gram/ Green moong beans - 1/4 cup
Organic ancient grains -
(Quinoa, Amaranth, Millet) - 1/4 cup
Brown rice - 1/4 cup
Potato - 2 Medium
Bread crumbs - 1 cup approximately
Black ground pepper - 1 teaspoon
Chilly powder - 1/2 teaspoon (optional)
Salt to taste
Oil (spray) - as required

For Burger:
Buns - 10 nos
Iceberg or Romaine Lettuce - 1
Tomato - 2 (cored and thinly sliced)
Onion - 1 (thinly sliced rings)
Pepper jack cheese - 10 slices
Ketchup as required


Nutrition Facts
Servings 10.0
Amount Per Serving
calories 175
% Daily Value *
Total Fat 1 g2 %
Saturated Fat 0 g1 %
Monounsaturated Fat 0g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg0 %
Sodium 82 mg3 %
Potassium 182mg5 %
Total Carbohydrate 32g11 %
Dietary Fiber 8 g30 %
Sugars 2 g
Protein 9 g17 %
Vitamin A0 %
Vitamin C9 %
Calcium6 %
Iron16 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


Directions:

1. Peel the potatoes and them cut them into quarters. 

2. Wash and soak the black gram, green gram , brown rice and ancient grains for minimum 6 hours or over night.

3. In a rice cooker add 3 cups of water and add the soaked pulses and grains. In the vegetable steaming tray arrange the potatoes evenly and cook them according to your rice cooker settings. You may use pressure cooker method as an alternative for 1-2 whistles. Check notes for other variations of steaming potatoes.

4. Once cooked and cooled, add the required salt and ground pepper. Using potato masher, mash the potatoes and mix them well with the pulses and grains. 

5. Divide into 10 balls (orange sized) and shape the mixture into 4 inch wide patties.  Toss in the bread crumbs to coat evenly.

6. In oiled grill or on oiled skillet/pan place the burgers in medium heat about 5-6 mins on each side or until golden brown. 

7. Toast the buns lightly in the same skillet/pan or grill.

8. Add lettuce, tomato, burger patty, onion rings, cheese and ketchup if desired. Serve with fries and drink to enjoy as a meal especially for fast food loving kids. 

Bean Burger will make you full of bean (Feel energetic!)

Notes and Tips:

1. Microwave steaming is another method to steam the potatoes. If choosing stove top method, in a large container add 2 cups of water and bring to a boil. Arrange the potatoes in any stainless steel vessel or steaming tray that fits inside the large container. You may use idly stand for the same purpose.  Steam for 10-12 mins.

2. The organic ancient grains is available at Costco. You can also purchase the grains individually in small portions and combine them together according to availability.

3. Do not boil the potatoes in water as it may absorb moisture and the patties can get soggy. 

4. You can freeze the uncooked patties for future use. I prefer placing a piece of parchment paper between the patties before arranging them in a freezer ziplock bag to remove the patties individually. 

5. Freezing the patties lined up individually in a large covered tray for minimum of 2 hours, before stacking them in ziplock bag is the perfect and best method to remove frozen individual patties for cooking. 


Enjoy making and feasting on these delicious and nutritious Black bean burgers!







Comments

  1. oh my god!!! I think we should defenetly visit as a taster to your home I guess. All your creative ideas blowing me off....superb!!! who can think of such a healthy combination amudha....and I love your combinations, with burger and fries and drink....I have visited couple of blog, all will have a recipe for sure, but never seen passion and combo's in it. I am very proud of you!!! I am sure your blog will become a hit pretty soon...

    ReplyDelete
  2. Feeling humbled with your kind and generous words of appreciation. Thanks you so much Kiru for all your quality time in supporting my blog:)

    ReplyDelete

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