Brown Rice Burgers

Mar 4 2009

The hearty flavors of this meatless burger will satisfy the meat lovers in any family.
Recipe courtesy of Bob’s Red Mill

Makes 12 burgers

Dietitian's Tip: 

Make this a DASH meal with a whole wheat bun, thick sliced tomato and sweet onion, lettuce leaf and a smear of Dijon mustard. These burgers are great with grilled or sautéed fresh asparagus spiked with garlic and olive oil. This recipe makes many burgers. Reduce the recipe by half or freeze remaining cooked burgers for a quick meal another day.

Ingredients: 

2 cups cooked brown rice
½ cup parsley, chopped
1 cup carrot, finely grated
½ cup onion, finely chopped
1 clove garlic, minced
1 tsp salt
¼ tsp ground black pepper
2 eggs, beaten
½ cup whole wheat flour
2 tbsp vegetable oil for cooking

Preparation: 

Combine all ingredients except the oil in a medium mixing bowl. Form mixture into 12 patties, pressing firmly with hands.

Add vegetable oil to a skillet and heat over medium heat. Cook patties in oil until brown (4-5 minutes per side), turning only once.

Nutrition Information: 

Per burger: 120 calories, 3.5 g fat, 0 g sat fat, 18 g carbohydrate, 3 g protein, 3 g fiber, 150 mg sodium