Earth Burgers Featured

Authors: HealthyByDesign

Makes 9 burgers

Earth Burgers

Ingredients

3 cups cooked brown rice

12 oz. chickpeas

4 oz. red beans

1 medium onion, lightly chopped (1 ½ cup)

1 carrot, shredded  (½ cup)

½ cup ground almonds, almond flour, or bread crumbs

½ cup unsalted sunflower seeds, roasted

½ cup canned, pureed pumpkin

¼ cup low sodium soy sauce

1/3 cup dried parsley

1 tsp dried thyme

Preparation

  • If chickpeas and red beans are from a can, rinse well under cold running water and drain.
  • Mash chickpeas and red beans in a food processor; remove to large bowl. Add chopped onion, shredded carrot, and all ingredients – mix well.
  • Shape into 9 (½ inch-thick) patties
  • Coat nonstick skillet with cooking spray.  Cook over medium-high heat for 4-5 minutes per side, until browned.
  • Serve burgers on:
    • a whole-wheat bun or
    • whole grain Sandwich Thins or
    • wrap in lettuce in to avoid excess starchy carbs

Nutrition Facts (burger only)

Cals                            253

Total fat                    9 gm

Carbs                         34 gm

Fiber                          7 gm

Sodium                     282 mg

Protein                      10 gm

About Healthy By Design Nutrition

Source / Full Story

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