Bean and Brown Rice Burgers

The veggie burger craze is going strong.  “Beyond Meat” a pea protein based vegan burger has hit all time high stock values.  But the ingredients are still in question.  Coconut oil which is saturated fat and excess sodium.  Here’a a delicious healthier version of my veggie burger.  Brown rice, chick peas and a hint of tahini make this a moist burger. 

INGREDIENTS

½ cup brown rice 

1½ cups water 

2 tsp vegetable oil 

1 cup chopped onions 

2 tsp crushed garlic 

pinch of salt and pepper 

1 cup canned chickpeas drained and rinsed 

½ cup grated carrot 

½ cup ( unseasoned dry breadcrumbs 

2 Tbsp low-sodium soy sauce 

1 tbsp tahini 

2 tbsp lemon juice 

1 egg 
 
1/3  cup Tzatziki sauce (storebought) 

RECIPE INSTRUCTIONS

1. Preheat the oven to 375 F (175°C). Line a baking sheet with foil sprayed with vegetable spray 

2. Bring the rice and water to boil, cover and simmer for 20 – 25 minutes or just until rice is tender. Drain any excess liquid. 

3. Meanwhile, sauté the onions in oil for 5 minutes. Add the garlic and salt and pepper and sauté for 1 minute. Remove from the heat and add to the food processor along with the rice, chickpeas, carrot, breadcrumbs, soy sauce, tahini, lemon juice and egg.   Process off and on until well blended but not puréed. Pat into sliders or burgers. Place on a baking sheet and bake for 15 minutes. 

4. Serve with tzatziki sauce.  

NOTES

Tzatziki is a Middle Eastern sauce made from yogourt, cucumber, garlic and herbs and spices. It’s low in fat and calories and a great addition to these veggie burgers.  Two tbsp are only 30 calories. 

NUTRITION

Nutritional Information per Serving 
Calories 180 
Fat 7g 
Saturated Fat 1g 
Cholesterol 30mg 
Sodium 290mg 
Carbohydrate 25g 


Fibre 2g 
Protein 5g 

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