White Bean, Wild Rice and Almond Burgers
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.
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
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