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experiencelifemag.com
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Sprouted Garbanzo Burgers
Makes 12 mini burgers
2 1/2 cups sprouted garbanzo beans (chickpeas) or canned garbanzo beans, drained
and rinsed
4 large eggs
1/2 tsp. fine-grain sea salt
1/3 cup chopped fresh cilantro
1 onion, chopped
Grated zest of 1 large lemon
1 cup micro sprouts (try broccoli, onion or alfalfa sprouts), chopped
1 cup toasted, whole-grain bread crumbs (see “Recipe Add-Ons” Web
Extra!)
1 tbs. extra-virgin olive oil or clarified butter
If you are using sprouted garbanzos, steam them until tender, about 10 minutes.
If you are using canned beans, jump right in. Combine the garbanzos, eggs and
salt in a food processor and purée until the mixture is the consistency
of a very thick, slightly chunky hummus. Pour into a mixing bowl and stir in
the cilantro, onion, zest and sprouts. Add the breadcrumbs, stir, and let sit
for a couple of minutes so the crumbs can absorb some of the moisture. At this
point, you should have a moist mixture that you can easily form into twelve
1 1/2-inch-think patties. Err on the moist side here, because it makes for a
nicely textured burger. You can always add more breadcrumbs a bit at a time
to firm up the dough if need be. Conversely, a bit of water or more egg can
be used to moisten the batter.
Heat the oil in a heavy skillet over medium-low heat, add four patties, cover,
and cook for seven to 10 minutes, until the bottoms begin to brown. Turn up
the heat if there is no browning after 10 minutes. Flip the patties and cook
the second side for seven minutes, or until golden. Remove from the skillet
and cool on a wire rack while you cook the remaining patties. Carefully cut
each patty in half, insert your favorite fillings, and enjoy immediately.
Filling ideas: more sprouts, avocado slices, Cipollini onions (sweet and just
the right size), sliced Roma tomatoes, a sprinkling of smoked paprika or a drizzle
of Chile de Árbol sauce.
Recipe excerpted from Super
Natural Cooking: Five Ways to Incorporate Whole and Natural Ingredients into
Your Cooking by Heidi Swanson (Celestial Arts, 2007).
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Sprouted Garbanzo Burgers
Makes 12 mini burgers
2 1/2 cups sprouted garbanzo beans (chickpeas) or canned garbanzo beans, drained
and rinsed
4 large eggs
1/2 tsp. fine-grain sea salt
1/3 cup chopped fresh cilantro
1 onion, chopped
Grated zest of 1 large lemon
1 cup micro sprouts (try broccoli, onion or alfalfa sprouts), chopped
1 cup toasted, whole-grain bread crumbs (see “Recipe Add-Ons” Web
Extra!)
1 tbs. extra-virgin olive oil or clarified butter
If you are using sprouted garbanzos, steam them until tender, about 10 minutes.
If you are using canned beans, jump right in. Combine the garbanzos, eggs and
salt in a food processor and purée until the mixture is the consistency
of a very thick, slightly chunky hummus. Pour into a mixing bowl and stir in
the cilantro, onion, zest and sprouts. Add the breadcrumbs, stir, and let sit
for a couple of minutes so the crumbs can absorb some of the moisture. At this
point, you should have a moist mixture that you can easily form into twelve
1 1/2-inch-think patties. Err on the moist side here, because it makes for a
nicely textured burger. You can always add more breadcrumbs a bit at a time
to firm up the dough if need be. Conversely, a bit of water or more egg can
be used to moisten the batter.
Heat the oil in a heavy skillet over medium-low heat, add four patties, cover,
and cook for seven to 10 minutes, until the bottoms begin to brown. Turn up
the heat if there is no browning after 10 minutes. Flip the patties and cook
the second side for seven minutes, or until golden. Remove from the skillet
and cool on a wire rack while you cook the remaining patties. Carefully cut
each patty in half, insert your favorite fillings, and enjoy immediately.
Filling ideas: more sprouts, avocado slices, Cipollini onions (sweet and just
the right size), sliced Roma tomatoes, a sprinkling of smoked paprika or a drizzle
of Chile de Árbol sauce.
Recipe excerpted from Super
Natural Cooking: Five Ways to Incorporate Whole and Natural Ingredients into
Your Cooking by Heidi Swanson (Celestial Arts, 2007).
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