Mushroom & Brown Rice Veggie Burgers
If sodium is a concern, use no-salt-added chickpeas (or cook your own), and reduce the amount of soy sauce or tamari.
Author: Adapted from The Sprouted Kitchen by Sara Forte
Recipe type: Vegetarian, Main
Makes: 6 patties
- 2 Tbsp (30 mL) olive oil
- 1 lb cremini mushrooms, finely chopped (about 5 cups)
- 5 cloves garlic, chopped
- Sea salt and freshly ground pepper
- ¼ cup (60 mL) ground flaxseed
- ½ cup (125 mL) freshly grated parmesan cheese
- 1 cup (250 mL) cooked or canned chickpeas, drained and rinsed
- 3 Medjool dates, pitted
- ¼ cup (60 mL) chopped parsley
- 1 egg
- 1 tsp (5 mL) fennel seeds
- 2½ Tbsp (37 mL) tahini
- 3 Tbsp (45 mL) soy sauce or tamari
- 2 cups (500 mL) cooked and cooled brown rice
- 1-2 Tbsp (15-30 mL) rolled oats (optional)
- Heat olive oil in a large sauté pan over medium heat. Add the mushrooms, garlic and a pinch of salt, and sauté until the mushrooms are softened and most of the excess water has cooked off, 8-10 minutes. Remove from heat and set aside to cool.
- Combine the ground flaxseed, parmesan, chickpeas, dates, parsley, egg, fennel seeds, tahini, soy sauce, 1⁄2 tsp salt and 1 tsp of pepper in a food processor. Give the mixture a few pulses to combine well and transfer to a large mixing bowl. Once the mushrooms are at room temperature, add them, along with any juices in the pan, to the bowl along with the rice and stir to combine. Cover and refrigerate for about 30 minutes. At this point the mixture should be moist, but if it seems too wet to form into a patty, stir in 1-2 Tbsp of oats to soak up excess moisture.
- Arrange a rack in the upper third of your oven and preheat to 475 ̊F.
- Form the mixture into 6 patties, each about 1” thick. Line a baking sheet with parchment paper or a non-stick silicone baking mat and arrange the patties on the baking sheet with space in between. Bake in preheated oven until toasted on top, 14-18 minutes.