Rice, Carrot, Mushroom & Pecan Burgers

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
6 30 min 30 min

Directions

Ingredients

  • 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

Cooking Instruction

Step 1

Preheat the broiler. Lightly oil a baking sheet or coat it with cooking spray and set aside.

Step 2

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.

Step 3

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.

Step 4

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.


Nutrition

  • Serving: Per serving
  • Calories: 204
  • Carbohydrates: 22g
  • Fat: 11g
  • Protein: 5g
  • Dietary Fiber: 3g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 6g
  • Cholesterol: 35mg
  • Potassium: 310mg
  • Sodium: 178mg
  • Exchanges: 1 starch, 1 vegetable, 2 fat
  • Carbohydrate Servings: 1 1/2

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