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.
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
1/3 cup Tzatziki sauce (storebought)
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.
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.
Nutritional Information per Serving
Saturated Fat 1g