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
309
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.

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.

Nutritional Facts

Total Fat
11g
17%
Sugar
5g
N/A
Saturated Fat
2g
10%
Cholesterol
32mg
11%
Protein
10g
21%
Carbs
42g
14%
Vitamin A
20µg
2%
Vitamin B12
0.2µg
2.8%
Vitamin B6
0.2mg
11%
Vitamin C
3mg
5%
Vitamin D
0.2µg
0.1%
Vitamin E
2mg
11%
Vitamin K
16µg
19%
Calcium
132mg
13%
Fiber
4g
15%
Folate (food)
45µg
N/A
Folate equivalent (total)
107µg
27%
Folic acid
36µg
N/A
Iron
3mg
16%
Magnesium
58mg
15%
Monounsaturated
7g
N/A
Niacin (B3)
5mg
23%
Phosphorus
189mg
27%
Polyunsaturated
2g
N/A
Potassium
293mg
8%
Riboflavin (B2)
0.3mg
17.7%
Sodium
470mg
20%
Thiamin (B1)
0.4mg
25.1%
Zinc
2mg
13%