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Heavenly Earth Burgers Recipe

Heavenly Earth Burgers Recipe

Packed with nutrition, these rice-and-bean patties from Wendy McGowan in Fontana, California make a fun, filling, hand-held entree. Fresh parsley and carrots add flecks of color, and sunflower kernels a touch of crunchiness.
TOTAL TIME: Prep: 25 min. Cook: 10 min. YIELD:6 servings

Ingredients

  • 1-1/2 cups cooked brown rice
  • 1/2 cup finely chopped onion
  • 1/4 cup sunflower kernels
  • 1/4 cup seasoned bread crumbs
  • 1/2 cup shredded carrot
  • 3 tablespoons minced fresh parsley
  • 2 tablespoons reduced-sodium soy sauce
  • 1/2 teaspoon dried thyme
  • 1 egg
  • 1 egg white
  • 1 cup garbanzo beans or chickpeas, rinsed and drained
  • 1-1/2 teaspoons canola oil
  • 6 whole wheat hamburger buns, split
  • 6 lettuce leaves
  • 6 slices tomato
  • 6 slices onion

Directions

  • 1. In a large bowl, combine the first eight ingredients. In a food processor, combine the egg, egg white and garbanzo beans; cover and process until smooth. Stir into rice mixture. Shape into six patties.
  • 2. In a nonstick skillet coated with cooking spray, cook patties in oil for 5-6 minutes on each side or until lightly browned and crisp. Serve on buns with lettuce, tomato and onion. Yield: 6 servings.

Nutritional Facts

1 burger equals 320 calories, 9 g fat (1 g saturated fat), 35 mg cholesterol, 634 mg sodium, 49 g carbohydrate, 6 g fiber, 11 g protein. Diabetic Exchanges: 3 starch, 1 fat.

Wine Pairings

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.