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Thai Mung Bean Felafels – Grain Free, Gluten Free & Vegan

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Thai Mung Bean FelefalsI have made these two times in the last month…and for anyone who knows me, that’s A LOT!!   The ingredients are deceiving, these veggie burgers are truly addicting and flavorful!
For both health, budget, and ethical reasons, we’re making an attempt at AT LEAST one vegetarian meal a week.  If it was up to me, I could do more, but it is not just my taste buds to contend with in this household.
Finding meals that fit the bill of “filling and satisfying” can be a challenge, but this has won rave reviews both times.  Would you believe my hubby actually ate one of these this morning before heading to work?  Certainly not your typical breakfast, but they are very nutritious, and delicious…and did I mention: CHEAP to make!!
I got the recipe for these from Alyssa over at The Whole Life Nutrition Kitchen.  With her usual creative flare, she has put together a really pleasing palate of flavors.  She calls them veggie burgers, but they remind me more of one of my other favorites: felafels.
Mung beans are especially easy to digest and most people have no problems with gas from these beans.  Click here to read about all the great nutrients and health benefits found within them.  The quinoa is another nutritional powerhouse, with protein to boot!
Please plan on cooking the beans and quinoa in advance so they have time to cool.  I cook the quinoa with less water than normal for this recipe so the mixture binds and stays together.  Less Water = better binding! You can also assemble the whole mixture and refrigerate until chilled, the chilling part is key in keeping these patties together!
TO COOK YOUR OWN WHOLE MUNG BEANS:   No need to pre-soak.  In a stockpot, place rinsed beans, covering with double the amount of water.  For example, 1 cup of dry beans covered with 2 cups water.  Bring to a boil, cover and simmer for about 1 hour.  1 cup dry beans = about two cups cooked.  You can salt them at the end if you like. OR, in a pressure cooker (click to see the one I use – LOVE!!), with at least 2″ of water over the beans, bring to full pressure and cook 10 minutes.
ZESTING TOOL:  I adore my Microplane for all zesting and grating and know you will too!
SPECIAL SAUCE: I use my own homemade mayo and Sriacha to drizzle over the top of these.
Thai Mung Bean Felefals
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Thai Mung Bean Felafels

Prep Time 45 minutes
Cook Time 20 minutes
Total Time 1 hour 5 minutes
Servings 4

Ingredients

  • 1 small bunch fresh cilantro
  • 4 green onions ends trimmed, white and green parts!
  • 2 hot peppers seeded I use serrano)
  • 3 cloves garlic
  • 1 small piece fresh ginger peeled (about 2")
  • 2 teaspoons lime zest
  • 1 teaspoon sea salt to taste
  • 2 cups cooked mung beans drained well and COOLED COMPLETELY ( I have used both the split mung beans found in Asian markets that are yellow, as well as the whole green ones found in natural foods stores -usually in bulk by the other beans. We liked them both ways, but the whole ones were easy to find organic and aren't from China where regulation is bit more loosey goosey)
  • 2 cups cooked quinoa COOLED COMPLETELY (cook 1 cup rinsed quinoa w/ 1 1/3 cup water. Bring to a simmer and reduce heat and cook 15 minutes until tender).

Instructions

  1. In a food processor fitted with an "s" blade, blend all ingredients except the beans and quinoa until finely minced.
  2. Add in the beans and continue to pulse until pasty and slightly smooth, but not pureed (this is more necessary with the whole beans).
  3. Add in the quinoa and pulse until well blended.
  4. You can refrigerate the whole mixture at this point if you like until you are ready to pan fry them.
  5. Prep your fixings. I recommend fresh tomatoes, avocado slices, and instead of buns or wraps or pitas: a lettuce or napa cabbage leaf to wrap and around and crunch through...it's a great texture!! I also like to serve them atop shredded raw cabbage. I also like to make a drizzle of m homemade mayo and Sriacha mixed together.
  6. When ready, preheat a stainless steel pan over medium heat. When hot, add in a tablespoon of your preferred fat.
  7. Gather a handful of the mixture in your hands and gently pat and form into a patty.
  8. Place in the preheated pan, repeat, adding more oil as necessary.
  9. Cook each patty about 3-4 minutes per side until golden brown, adjust your heat if necessary. Because there are no eggs, these patties are more fragile, so use care when flipping IF appearances are important to you
Thai Mung Bean Felefals

 

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Comments

    • Tessa says

      Never tried, worth a shot though!I might add a touch of coconut flour if the mixture seems fragile, making it easier to form and bake

      Reply

  6. Danielle @ Poor and Gluten Free says

    Yay! Like most of the others here, I have a bag of mung beans in my cupboard I need to use (bought during a sprouting phase when I *thought* sprouted mung bean bread would be a good idea. hehehe…yuck. My kitchen smelt funky for days)

    Thanks so much for sharing this on Waste Not Want Not Wednesday, Tessa. I’ve pinned it 🙂

    Reply

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