My adaptation of one in Vegetarian Planet by Didi Emmons. I like the colour and hearty flavour of this. It's a really satisfying substitute for meat in a burger. You may use canned beans which cuts down on production time.
My Private Note
Units: US | Metric
- 2 -4 tablespoons corn oil or 2 -4 tablespoons safflower oil
- 1 small onion, minced
- 2 -3 cloves garlic, minced
- 1 teaspoon coriander powder
- 1/2 teaspoon ground cumin
- 4 medium carrots, grated
- 1/4 cup chopped walnuts or 1/4 cup hulled sunflower seeds or 1/4 cup pumpkin seeds or 1/4 cup your favourite nuts, chopped.
- 1 cup cooked drained chickpeas or 1 cup lentils or 1 cup black beans or 1 cup adzuki beans
- 1 cup cooked brown rice or 1 cup wild rice
- 1 cup chopped button mushrooms or 1 cup small-diced firm tofu
- 1/2 teaspoon salt or 2 tablespoons miso
- 3 tablespoons flat leaf parsley, chopped
- unbleached flour (for dredging)
- 1Saute onions and garlic in 1 tablespoon oil over medium heat until translucent.
- 2Do not brown.
- 3Add coriander and cumin and cook 2 more minutes.
- 4If using mushrooms, add and saute 5 minutes more.
- 5Put the onion, mushroom,spice mixture in a large bowl and add the grated carrots, nuts, parsley, salt (or miso) and pepper.
- 6Process the rice and beans until pureed.
- 7Add to the bowl.
- 8If using tofu, add to the bowl now.
- 9Mix the works gently with your hands (yes, your hands) to distribute the ingredients evenly.
- 10Don't pound or mush.
- 11Dust your hands well with flour and form the mix into six generous patties, squeezing firmly.
- 12In a large iron skillet, heat the rest of the oil on medium.
- 13Without crowding them, cook the patties for 4 minutes on each side or until deep golden brown.
- 14Serve immediately.
Nutritional Facts for Carrot/nut/bean burger
Serving Size: 1 (146 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 156.1
- Calories from Fat 50
- Total Fat 5.6 g
- Saturated Fat 0.6 g
- Cholesterol 0.0 mg
- Sodium 344.6 mg
- Total Carbohydrate 23.3 g
- Dietary Fiber 4.2 g
- Sugars 2.8 g
- Protein 4.5 g