Grain Burgers

  • Yield: 4 servings

Use a food processor with a shredding blade to prepare the vegetables. The starchiness of short-grain brown rice helps bind the burgers together.

Ingredients

1tablespoon olive or canola oil
1cup grated onions
1cup grated carrots
1cup grated zucchini
3cups grated mushrooms
2cups cooked, short-grain brown rice (1 cup raw)
1/2cup tahini (sesame seed paste)
1/4cup fine-chopped cashews
1/4cup low-sodium soy sauce or tamari
1/4cup chopped parsley
1/2 to 3/4cup unseasoned fresh breadcrumbs (whole wheat preferred)
-- Optional toppings: sauteed mushrooms, regular or soy cheese

Instructions

 

  1. Heat oil over medium heat in a large nonstick saute pan. Add onions, carrots, zucchini, mushrooms; saute 8 to 10 minutes until very soft and most of liquid evaporates. Add cooked rice, tahini, cashews, soy sauce and parsley. Mix well and continue to cook, stirring constantly, 5 minutes until a thick mass forms. Add enough breadcrumbs to form a very thick mixture; remove from heat.
  2. Let mixture cool a few hours or refrigerate overnight. Place mounds of mixture made with a 4-ounce ice cream scoop on a baking sheet sprayed lightly with vegetable oil. Flatten mounds slightly with back of a spoon or your hand. Bake in a preheated 350F oven 10 minutes until golden brown. To serve, top burgers with sauteed mushrooms or cheese, if desired. Return to oven to melt cheese and serve. 
 

Nutritional Info *per serving

  • Calories 477
  • Fat 25g
  • Saturated Fat 4g
  • Cholesterol 0mg
  • Sodium 686mg
  • Carbohydrate 53g
  • Fiber 7g
  • Sugars 6g
  • Protein 15g
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