Wild Rice, Mushroom, and Navy Bean Burgers

Wild Rice, Mushroom, and Navy Bean Burgers
Wild Rice, Mushroom, and Navy Bean Burgers
Katie Parker. Reprinted with permission from The High-Protein Vegetarian Cookbook, The Countryman Press 2015

Wild Rice, Mushroom, and Navy Bean Burgers

“A flavorful, texture-filled vegetarian patty made with wild rice, mushrooms, and navy beans, these patties are easy to make and hearty enough to win over even the most stubborn meat-eaters. They’re perfect when served on a toasted whole wheat bun with a slice of juicy tomato and melted cheese.” — Katie Parker, author of The High-Protein Vegetarian Cookbook

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5
Servings
220
Calories Per Serving
Deliver Ingredients

Notes

Recipe courtesy of The High-Protein Vegetarian Cookbook

Ingredients

  • ½ Cup dry, uncooked wild rice
  • 1½ Cup water
  • 2 slices whole wheat bread (enough to make roughly 2 cups bread crumbs)
  • 3 Tablespoons olive oil
  • 3 cloves garlic, minced
  • ½ Cup diced red onion
  • 4 Ounces sliced white mushrooms
  • 1 1 (15-ounce) can cooked navy beans
  • ½ Teaspoon kosher salt
  • 1/8 Teaspoon cayenne
  • ½ Teaspoon yellow mustard powder
  • 1 Tablespoon dried oregano
  • ½ Teaspoon chili powder
  • 1 egg
  • 5 whole wheat burger buns

Directions

Bring the water to a boil, and add the rice. Cover, turn the heat down to low, and cook for 45 to 50 minutes.

Preheat the oven to 400 degrees.

Pulse the bread in a food processor until the slices become coarse crumbs.

Heat the olive oil in a skillet over medium heat. Add the garlic and cook for 30 seconds. Add the onion and cook until translucent. Add the bread crumbs and cook, stirring frequently, for 2 to 3 minutes, until lightly browned.

Place the mushroom halves in a food processor and pulse until they are finely chopped. Set aside.

Place the navy beans in the food processor and pulse until mostly smooth.

In a large bowl, combine the cooked wild rice, the mushrooms, bread crumb mixture, salt, and spices. Taste and adjust the spice level to your liking. Add the egg and mix until well incorporated.

Form five patties, and place on a baking sheet lined with parchment paper. Bake for 25 minutes, flipping halfway through.

Serve on a toasted bun with your favorite toppings.

Nutritional Facts

Total Fat
11g
16%
Sugar
13g
14%
Saturated Fat
8g
33%
Carbohydrate, by difference
28g
22%
Protein
3g
7%
Vitamin A, RAE
83µg
12%
Vitamin K (phylloquinone)
19µg
21%
Calcium, Ca
100mg
10%
Choline, total
4mg
1%
Fiber, total dietary
3g
12%
Folate, total
45µg
11%
Iron, Fe
6mg
33%
Magnesium, Mg
24mg
8%
Niacin
2mg
14%
Phosphorus, P
51mg
7%
Selenium, Se
3µg
5%
Sodium, Na
133mg
9%
Water
52g
2%
Zinc, Zn
1mg
13%

Wild Rice Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Wild Rice Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.