Spicy rice and bean burgers

This recipe was adapted by Maria Ellis from the excellent GI High Energy Cookbook: low-GI recipes for weight loss, health and vitality. She made them to give out as samples for the nutrition seminars I give to karate students at Stronger You and they are always well received. Although the recipe is quite labour-intensive, I made them last weekend knowing that they are well worth the effort.

These hearty burgers are filled with nutritious plant protein, energizing grains, and flavourful herbs and spices. Moist and spicy, they are filling alternatives to meat burgers. I prefer them without bread. Try them topped with sliced avocado or your favourite relish. Or roll them into balls and serve them as appetizers.

Ingredients

1 ½ cups brown rice

2 tbsp. Worcestershire sauce

1 onion, chopped

2 garlic cloves, crushed

6 ½ oz. (3/4 cup) can white kidney beans, drained and rinsed

6 ½ oz. (3/4 cup) can red kidney beans, drained and rinsed

½ cup whole wheat Panko crumbs

1 egg, beaten

4 oz. grated sharp Cheddar cheese

2 tbsp chopped fresh thyme

1 tsp. cayenne pepper

Fresh cilantro, chopped

1 small green bell pepper, seeded and chopped

1 large carrot, coarsely grated

Cornmeal or Panko crumbs for coating

2-3 tbsp. coconut oil

Sea salt and freshly ground black pepper

Cook rice according to instructions on the package, allowing it to overcook slightly to soften. Drain the rice, transfer it to a large bowl, and reserve. Put 2 tablespoons of water and 2 tablespoons of Worcestershire sauce in a sauté pan, add the onion and garlic, and cook over medium heat until softened, about 8 minutes.

Put the onions, garlic, rice, beans, bread crumbs, egg, cheese, and thyme in a food processor or blender. Add cayenne pepper and plenty of salt and pepper, then process until combined. Add the green pepper and grated carrot and cilantro and mix well. Put the mixture in the refrigerator and chill for 1 ½ hours, or until quite firm.

Shape the mixture into 10-12 patties, using wet hands if the mixture is sticky. Coat them in cornmeal and chill for 30 minutes.

Put the burgers on a non-stick baking tray and brush lightly with oil. Cook in a preheated 375°F oven for 20-25 minutes, or until piping hot. Alternatively, heat the oil in a non-stick sauté pan and cook patties for 3-4 minutes on each side, or until piping hot. Serve immediately, accompanied by salad leaves and your favourite dipping sauce. Chipotle is my favourite. Chili pepper sauce is also great.