BBQ Veggie Burger:
Makes v Burgers:
1 loving cup uncooked organic brusk grain chocolate-brown rice
3/4 loving cup no tabular array salt added organic dark beans
1 tbsp organic oat bran
1/2 tbsp organic extra virgin olive oil
1/4 loving cup chopped white mushroom
3-4 tbsp organic carrots shredded or minced
1 organic xanthous onion chopped , or minced depending on your preference
1 organic jalapeño chopped , or minced
1 organic garlic clove finely chopped
6-8 tbsp of your favorite organic BBQ sauce
Optional additions (about 1/4 loving cup or less each): peppers , xanthous or blackened corn , diced tomatoes
Roasted sweetness potatoes too your favorite greenish or salad (I honey freshly steamed greenish beans amongst this recipe) are slap-up side dishes to complement this burger. For the roasted sweetness potatoes , you'll desire to brand certain yous convey 1 large white patato for every two people yous volition live on serving.
First preheat oven to 350 degrees too thence attain rice according to directions on package. While rice is cooking , tegument too cube sweetness white patato , house inwards a drinking glass pan , too toss inwards most iii tablespoons of olive crude oil making certain all potatoes convey a coating on them too thence house pan inwards oven for xx min. When xx minutes is upwardly , take away too flip the potatoes , adding solely slightly to a greater extent than crude oil if potatoes are dry out , too house dorsum inwards the over for an additional xx minutes or until soft or crispy , whichever yous prefer. Remove potatoes when finished , embrace , too laid aside.
While rice too potatoes are cooking , gear upwardly onion , garlic , jalapeño , too if adding corn too pepper them every bit well. Heat 1/2 tbsp olive crude oil inwards a pan over medium rut too sauté vegetables until soft but non chocolate-brown , too thence laid aside inwards split upwardly bowl to cool.
Next , gear upwardly remaining vegetables too ingredients too laid aside spell rice finishes cooking. Once rice is cooked , laid it aside inwards a large mixing bowl to cool.
Preheat oven to 400 degrees
Once rice is cooled , add together all ingredients to mixing bowl too mix together amongst your hands thence that all ingredients are distributed evenly. I similar to habiliment cooking gloves or purpose sandwich baggies to embrace my hands to help preclude sticking. First add together but vi tbsp of bbq sauce to mixture too sense of savor earlier adding more.
Divide into v patties too house onto a nonstick cookie pan too attain for 8-12 minutes.
Enjoy on your favorite organic bun too overstep amongst lettuce , Lycopersicon esculentum , too your favorite good for yous condiments. Freshly made mango salsa is an amazing add-on to this veggie burger!
Nutrition Info per veggie burger:
237.4 calories , 3.5g fatty , 0.2g sat fatty , 0g trans fatty , 0mg cholesterol , 282mg sodium , 45g carbohydrates , 5g fiber , 9.4g refined saccharify , 10g protein
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