Brown Rice Cuban Burgers
A wholesome, meatless option for a weeknight meal or backyard entertaining, these convenient, healthy burgers are richly flavourful. Made with ingredients from all food groups, health-conscious vegetarians and non-vegetarians alike will be wowed by this crowd-pleasing option.
| 2 cups | gluten-free vegetable or chicken broth | 500 mL |
| 1 cup | U.S. long grain brown rice | 250 mL |
| 1/4 cup | safflower oil (or a light flavoured cooking oil), divided | 50 mL |
| 1/2 cup | finely diced red onion | 125 mL |
| 1/2 cup | finely diced red pepper | 125 mL |
| 1/2 cup | finely diced mushrooms | 125 mL |
| 1 | clove garlic, minced | 1 |
| 1 tsp | each, ground cumin and coriander | 5 mL |
| 1/2 tsp | each, coarse salt and red pepper flakes (less if desired) | 2 mL |
| 1/2 cup | gluten-free seasoned breadcrumbs | 125 mL |
| 1 cup | canned black beans, drained and rinsed well | 250 mL |
| 2 oz | Queso or crumbled feta | 60g |
| 1 | egg, lightly beaten | 1 |
In saucepan, bring broth and rice to a boil over medium high heat. Reduce heat to low, cover and cook until all liquid has been absorbed, about 40 minutes. Let cool slightly.
In skillet, heat 1 tbsp (15 mL) of oil over medium-high heat. Cook red onion until tender, about 5 minutes. Stir in red pepper and mushrooms and cook until tender, about 5 minutes. Stir in garlic, cumin, coriander, salt and red pepper flakes and cook one minute.
Scrape onion mixture into the bowl of a food processor. Add breadcrumbs, cooked brown rice, black beans, queso or feta and egg and pulse until combined.
Using wet hands (will help mixture from sticking), form into ½ cup (125 mL) patties.
Cook in batches in a large, non-stick skillet over medium low heat, using 1 tbsp (15 mL) of the oil at a time until golden brown, about 6 to 8 minutes per side.
Serve on gluten-free buns with dill pickle slices and a yogurt cilantro sauce (and some extra Queso if you’re feeling decadent).
Makes 6 burgers.
Tip: Add 1/4 cup (50 mL) of chopped fresh cilantro to the burger mixture for added flair. Use regular breadcrumbs instead of gluten-free breadcrumbs if you prefer.
PER SERVING: about 270 cal, 7 g pro, 12 g total fat (2 g sat fat), 34 g carb, 4 g fibre, 40 mg chol, 200 mg sodium. %RDI: iron 8%, calcium 6%, vit A 15%, vit C 35%
Source: USA Rice Federation, www.riceinfo.com
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