Rice, Carrot, Mushroom & Pecan Burgers
Meaty mushrooms and crunchy pecans make this a satisfying vegetarian burger. Make it a meal: Serve on a whole-wheat bun or toasted country bread with Spinach Salad with Black Olive Vinaigrette.
From EatingWell: March/April 1995
Yield: 6 servings
Active Time: 30 minutes
Total Time: 30 minutes
- 1 tablespoon extra-virgin olive oil
- 1 onion, chopped
- 3 cloves garlic, finely chopped (1 tablespoon)
- 8 ounces mushrooms, trimmed and sliced (8-10 mushrooms)
- 1/2 cup pecan halves, toasted (2 ounces)
- 1 cup cooked rice, preferably brown basmati rice
- 1 cup shredded carrots
- 1 cup fresh breadcrumbs, (see Tip)
- Salt & freshly ground pepper, to taste
- Cayenne pepper, to taste
- 1 large egg, lightly beaten
- Preheat the broiler. Lightly oil a baking sheet or coat it with cooking spray and set aside.
- Heat oil in a nonstick skillet over medium-high heat until hot. Add onion and garlic and sauté until the onion is soft, about 3 minutes. Add mushrooms and sauté until they are slightly soft, about 3 more minutes. Remove the pan from the heat.
- Coarsely chop pecans in a food processor (not a blender). Add rice, carrots and the sautéed onion mixture. Pulse a few times until the mixture has a mealy consistency and transfer it to a large bowl. Add breadcrumbs and mix well. Season with salt, pepper and cayenne. Stir in egg.
- Shape the mixture into 6 patties. Place the patties on the prepared baking sheet. Broil, about 6 inches from the heat, until lightly browned, 5 to 7 minutes per side.
- Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/3 cup crumbs.
Nutrition Per serving:
198 calories; 11 g fat (1 g sat, 6 g mono); 31 mg cholesterol; 22 g carbohydrates; 5 g protein; 3 g fiber; 153 mg sodium; 302 mg potassium.
Nutrition Bonus: Vitamin A (63% daily value), Selenium (17% dv).
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 fat