Brown Rice Veggie Burgers

By Hklbrries

Ingredients

• 1 small onion, chopped
• 2 portabello mushroom caps (8 oz), halved and sliced crosswise
• 2 tbsp reduced-sodium soy sauce
• 1 pouch (8.8 oz) fully cooked brown rice (such as Uncle Ben's Ready Rice)
• 1 can (15.5 oz) chickpeas, drained and rinsed
• 1 medium-size zucchini, shredded
• 1 cup (4 oz) shredded 50% reduced-fat cheddar cheese (such as Cabot)
• 1/3 cup seasoned bread crumbs (can be doubled or tripled depending upon the firmness desired)
• 1 large egg
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• Green salad

Details

Servings 6

Preparation

Step 1

Heat broiler. Line a large baking sheet with fiol. Coast foil with nonstick cooking spray. Coat a 10-inch nonstick skillet with nonstick cooking spray. Add onion and cook over medium heat, 2 minutes. Add mushrooms and continue to cook for 4 minutes. Add soy sauce; cook 1 minute. Remove from heat.

Heat rice in microwave following package directions, 90 seconds. Transfer rice and skillet contents to a food processor. Add chickpeas. Cover and pulse until mixture resembles ground beef (the chickpeas should be chopped up). Transfer to a large bowl.

Add shredded zucchini, cheese and bread crumbs to bowl with rice mixture. Stir to combine. Stir in egg, salt and pepper until all ingredients are moistened. Let mixture rest for 5 minutes.

With wet hands, shape mixture into six 3 1/2-inch patties, a scant cup for each. Place on foil-lined pan. Broil, 3 inches from heat, for 8 minutes. Carefully flip over and continue to broil an additional 8 minutes, until browned and crispy. Serve with green salad alongside.

Nutrition Information:
Per serving
245 calories
6 g fat (2 g saturated fat)
14 g protein
32 g carbohydrates
5 g fiber
835 mg sodium
45 mg cholesterol