Rae Udy

RECIPES: Bean Burgers, Lentil Burgers, Batter Burger Buns

By Rae Udy

Archaeologists say dry beans, peas, and lentils were among the first plants to be domesticated. Ancient Hebrews, Egyptians, Greeks and Romans cultivated them to obtain protein.
Dry beans or legumes are rich in vitamin A, iron, calcium, fiber and protein. They are cholesterol free and low in fat. Combine beans with grains to improve protein value and form a complete protein.
Bean Burgers are quick and easy to make, very inexpensive, and provide protein, fiber and great taste. Serve these delicious burgers on warm whole grain buns with all your favorite toppings.
You can also form into small ‘meat’ balls to add to spaghetti sauce or serve as hot appetizers. This recipe is also great baked into a loaf and served with mashed potatoes and gravy.
Lentil Burgers are also very inexpensive to make, costing just pennies each. These are a fun and tasty way to introduce legumes to the family. These ‘burgers’ are cooked like pancakes so there is no forming of messy patties by hand.
Look for lentils in the dry bean section of most grocery stores. Lentils cook in about twenty minutes and do not need to be pre-soaked like most beans.
Serve these delicious and nutritious burgers with lettuce, tomato, pickles, sliced onions, catsup and mustard on a fresh baked Batter Burger Bun. Few can resist trying something that smells so good and is so good for you too.

BEAN BURGERS
2 fifteen ounce cans beans: red kidney, garbanzo, pinto or black beans
1 carrot, peeled and shredded
1 potato, peeled and shredded
2 Tablespoons finely chopped onion
½ (one-half) cup whole wheat flour
1 egg or soy egg substitute
Open beans and rinse and drain well in colander. Place beans in mixing bowl and mash with fork or potato masher, leaving some whole for texture. Add prepared vegetables and mix well. Stir in flour and egg. Heat a griddle or skillet over medium heat. Brush with olive oil. Scoop about one-third cup onto hot griddle and form into a burger-shape with the back of a spoon. Cook until very crisp, about three minutes, and turn to cook other side. Add a slice of cheese, if desired. Serve warm on burger buns with catsup, mustard, sliced onions, tomatoes, pickles and lettuce. Yields eight four-inch vegetarian burgers.

LENTIL BURGERS
1 cup dry lentils
4 cups cold water
1 small potato, peeled and shredded
1 carrot, peeled and shredded
2 Tablespoons finely chopped onion
2 eggs or soy egg substitute
Wash lentils and place in a heavy three-quart saucepan. Cover with cold water and bring to boil. Lower heat to simmer uncovered for twenty minutes. When lentils are tender pour into a colander and rinse well with cold water. Drain well. Place back into saucepan and add remaining ingredients. Stir well. Heat griddle over medium-high heat and spray or lightly oil. Using about one-third cup lentil mixture, pour onto hot griddle and form into a four inch burger with the back of a spoon. Cook until very crisp, about three to five minutes. Carefully turn over and cook other side. Add cheese at this point, if desired. Remove from pan when cheese melts and burger is crisp. Serve hot on prepared buns. Yields eight lentil burgers.

BATTER BURGER BUNS
4 cups whole wheat pastry flour
2 Tablespoons brown sugar
2 Tablespoons dry yeast
¼ (one-quarter) teaspoon salt
½ (one-half) cup dry skim milk powder
2 cups warm water
2 Tablespoon corn oil
1 egg or soy egg substitute
In a large bowl, combine two cups flour, sugar, yeast, and salt. Mix well. Add milk powder, warm water and oil to mixture and beat well for five minutes. Add egg and mix well. Add remaining flour to make a stiff dough. Cover with a warm, damp towel and let rise in a warm place for thirty minutes. Punch dough down. Divide into twelve equal portions. Shape into balls and roll in sesame seeds, if desired. Place on dry baking sheets leaving one inch between rolls. Flatten slightly. Let rise for thirty minutes. Bake in preheated 350 degree oven for twenty minutes or until golden brown. Yields twelve burger buns.