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White Bean, Wild Rice and Almond Burgers


White Bean, Wild Rice and Almond Burgers

Serves: 10

Category: Burgers, Pizza, Wraps and Chips
Author: www.DrFuhrman.com
Tags: Aggressive Weight Loss, Diabetes Reversal

Average Rating: 
Rated by: 22 members

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If you’re keeping it casual, you can’t go wrong with tasty bean burgers. Top them with tomatoes, lettuce, avocados and some thinly-sliced red onions.

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Ingredients:

1/2 cup uncooked wild rice, rinsed
1 cup red onions, finely chopped
1 cup celery, finely chopped
3 cloves garlic, minced
1/4 teaspoon dried basil
1/4 teaspoon dried parsley
1/4 teaspoon no-salt seasoning blend such as Mrs. Dash
1/2 cup raw almonds, lightly toasted
1 1/2 cups cooked white beans or 1 (15 ounce can) no-salt-added or low sodium white beans, drained
(100% whole grain) bread crumbs or old fashioned oats if needed to adjust consistency

Instructions:

Combine rice and 2 cups water (or no-salt-added or low sodium vegetable broth for additional flavor) in a saucepan. Bring to a boil, reduce heat, cover and simmer for 45 minutes or until rice is tender. Drain any excess liquid.

While rice is cooking, water saute onions, celery and garlic over low heat for 10 minutes or until tender. Stir frequently to prevent burning; cover occasionally to soften vegetables, but uncover to let water steam off. Stir in basil, parsley, and no salt seasoning.

Finely chop almonds in food processor. Add beans and process until beans are pureed and mixture is well combined. Place in a bowl and stir in wild rice and the onion mixture.

Form into burgers. If mixture is too wet, a small amount of whole grain bread crumbs or oats may be added. Place burgers on a lightly-oiled or parchment-lined baking sheet. Bake at 350 degrees F for 40 minutes, turning after 20 minutes.

Makes 10 burgers

Calories 120; Protein 6 g; Carbohydrates 16 g; Total Fat 4.1 g; Saturated Fat 0.3 g; Cholesterol 0 mg; Sodium 12 mg; Fiber 3.6 g; Beta-Carotene 29 ug; Vitamin C 1 mg; Calcium 52 mg; Iron 1.7 mg; Folate 39 ug; Magnesium 53 mg; Zinc 1.1 mg; Selenium 1 ug

Comments (6):

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chichela

06/10/2013 10:17 AM

Rated this recipe:

this ia a great recipe, Thank for it.

hbielich

06/22/2013 07:54 PM

Rated this recipe:

So far this is the best veggie burger recipe I have tried! The texture is just a bit chewy like a real burger and the flavor is mild but good. I used pinto beans since I didn't have any white beans. After I mixed the ingredients together but before I baked them, I did a taste test and decided to add some cumin and chili powder to give it a little kick.
Thanks Dr. Fuhrman for another great recipe!

fefloridagirl

06/28/2013 11:05 AM

Rated this recipe:

I really liked these burgers a lot and I will make them again. Even my husband, who is not on the ETL plan, liked them. We ate them on WW buns with homemade ketchup (better for you ketchup-see recipe) and spicy brown mustard, sliced onions, sliced cucumbers and sliced tomatoes. I froze the leftovers and we enjoyed them just as much later. I would recommend making them in the oven rather than on top of the stove (as my husband did one day) because they heat up more evenly and have a nice brown on both sides. When you eat them with oven 'fries' the meal seems too good to be true.

gracec

05/25/2016 09:10 PM

Rated this recipe:

This sounds like a good and simple one to make. Can I use black beans instead of the white beans? Black beans are the only beans that do not make my joints stiff, swell up and painful. Does anyone of you have this problem? Do you have a remedy?

Linda P. replies:

05/26/2016 03:46 PM

Rated this recipe: (no rating)

Yes, black beans would also work well in this recipe.

nymphadora

05/30/2016 11:58 PM

Rated this recipe: (no rating)

Really enjoyed. Added 1/2 tablespoon of arrowroot for consistency. Held together very well. Nice flavor. Enjoyed cold as well crumbled over salad. Five stars.

BJL

06/02/2016 11:57 PM

Rated this recipe:

These burgers are fantastic! We made them according to the recipe. I've tried a lot of different vegan burger recipes. These are the absolute best.