Scrumptious Rice and Bean Burgers

Last Thursday, I presented two nutrition seminars at Stronger You for the grading students and parents. At the break we offered some healthy food samples for everyone to try. Maria Ellis made Rice and Bean Burger Balls and a bean salad, both of which disappeared quickly. The bean balls were such a hit (I must have had half the batch myself) that I thought I should share the recipe. It is from The GI High Energy Cookbook. Maria made some adjustments to the recipe based on availability of certain items and she made the burgers into balls to make it easier to eat with your fingers. She also made a tasty curry dressing to dip the balls into.

1.5 cups brown rice

2 tbsp Worcestershire sauce

1 onion chopped

2 cloves garlic, crushed

6.5 oz canned white kidney beans

6.5 oz canned red kidney beans

.5 cup of Panko crumbs

1 egg, beaten

4 oz of grated sharp Cheddar cheese

2 tbsp cilantro

1 small green bell pepper, seeded and chopped

1 large carrot coarsely chopped

2-3 tbsp sunflower oil

Sea salt and freshly ground pepper

Preparation time: 30 minutes

Makes 10-12 burgers or 43 one-inch balls

Cook the rice and allow it to overcook to soften. Drain the rice and transfer it to a large bowl. 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, cooked rice, beans, bread crumbs, egg, cheese, and thyme in a food processor or blender. Add plenty of salt and pepper, then process until combined. Add the green pepper and grated carrot and mix well. Put the mixture in the refrigerator and chill for 1.5 hours, or until quite firm.

Shape the mixture into 10-12 burgers (or balls), using wet hands if the mixture is sticky. Coat them in flour or cornmeal and chill for a further 30 minutes.

Put the burgers on a non-stick baking tray and brush lightly with a little oil. Cook in preheated oven at 375 for 20-25 minutes, or until piping hot. Alternatively, heat the oil in a non-stick saute pan and cook the burgers for 3-4 minutes on each side.

Nutritional Information

Calories: 263

Fat: 8 g (3 g saturated)

Protein: 13 g

Carbohydrate: 37 g

No buns are required. These babies are best eaten with your fingers! Put extras in the freezer before you cook them and take them out as needed. Enjoy!