Recipe by Melaina Gasbarrino
Edamame, a popular soybean grown in Asia for centuries, over the past couple years have now flourished on this side of the world. If you’re wondering just what these beans are, well, they’re the bright green, salty pods you can find at your local sushi joint or supermarket.
The beauty of the edamame bean is that it offers up a whole slew of nutritional benefits. It’s high in protein and fiber, rich in vitamins and has anti-inflammatory properties that you certainly want to take full advantage of.
And so with all the nutritional benefits of these beans, and summer just around the corner, what better way to bring a little bright green fun into your life by grilling up an Edamame Veggie Burger. The burgers are a delicious, Japanese take on the traditional veggie burger and are best served with a bunch of wasabi, ginger and sprouts. So take to the grill, you master griller and serve up a healthy rendition of one of those high calorie, fat-packed, juicy burger.
Melaina is from a small town in Ontario, Canada and as an avid environmentalist with a passion for focusing on healthy living. Having traveled the world and written about it every step of the way, she one day hopes to develop unique environmental educational programs for kids.
Calories per serving: 220 per serving
Prep time: 20 mins
Cooking time: 40 mins
Total time: 1 hour 10 mins
1/4 cup millet
1/2 cup cold water
2 1/4 tsp sea salt
1 large carrot, grated
1 large red radish, grated
2 tbsp fresh ginger; finely grated, & peeled
1/2 clove garlic, minced
2 tbsp freshly squeezed lime juice
2 tbsp mirin(Japanese sweet rice wine)
1/8 tsp Asian chili paste
1 pound frozen, blanched, peeled edamame (soybeans), thawed
1 1/2 cups panko(Japanese-style bread crumbs)
2 large egg whites, beaten
Olive oil, for brushing
1. Over medium-high heat, with a tight fitting lid, heat the millet in a dry saucepan. Shake occasionally and cook until millet begins to 'pop'. Continue toasting the millet for about 2 minutes, until the popping subsides. Set aside to cool.
2. Over high heat, add water and 1/4 teaspoon of sea salt to the saucepan and bring to a boil. Tightly wrap the pan's lid with a kitchen towel and cover the saucepan. Be sure to place the towel's edges well away from the heat. Lower heat to low, simmer the covered millet for 20 minutes. Remove from heat, leave lid on, and set aside for 10 minutes. Fluff the millet with a fork then transfer to a large bowl.
3. Place the grated carrot and radish into the bowl of millet. Stir in ginger, garlic, limejuice, mirin, and chili paste. Set aside to cool. Once the mixture is cool, season the mixture with 2 teaspoons of salt. Transfer mixture to a food processor and puree into a paste. Return edamame to the bowl, stir in the panko and egg whites until all are incorporated.
4. Form edamame mixture into 8 patties about 3 inches thick. Place on a baking sheet lined with parchment paper and refrigerate. Place a rack about 4" from broiler element and preheat. Place patties on foil-lined baking sheet or broiler pan. Brush both sides of patties with oil and sprinkle with salt.
5. Grill each side for about 3 minutes, until tops are lightly browned. Serve on grilled naan bread or any bread of your choice with your favorite toppings.