Mushroom and Brown Rice Veggie Burger

Ingredients for Mushroom and Brown Rice Veggie Burger

• 2 cucharadas de mantequilla sin sal

• 1125g stemmed and finely chopped cremini mushrooms (about 450g )

• 5 dientes de ajo, picados

• Sal marina

• 40g ground flaxseed (flax meal)

• 80g freshly grated Parmesan

• 240ml cooked chickpeas, drained well

• 3 Medjool dates, pitted

• 1/4 taza de hojas de perejil fresco de hoja plana

• 1 huevo

• 1 cucharadita de semillas de hinojo

• 40ml tahini

• 3 tablespoons tamari or soy sauce

• Pimienta recién molida

• 375g cooked and cooled brown rice

• 1 to 2 tablespoons rolled oats, as needed

• 1 teaspoon extra-virgin olive oil or coconut oil

• 4 large shallots, thinly sliced

• 6 whole grain English muffins

• 3/4 cup hummus

• 2 avocados, peeled and sliced

• 2 cups rocket

Melt butter in a large pan. Add mushrooms, garlic, and a pinch of salt and sauté until mushrooms are softened and excess water has cooked off, 8-10 minutes. Remove from heat.

Combine ground flaxseed, Parmesan, chickpeas, dates, parsley, egg, fennel seeds, tahini, tamari, 1/2 teaspoons salt, and 1 teaspoon pepper in a food processor. Pulse to combine well and transfer to a large mixing bowl. Once mushrooms are at room temperature, add them, along with pan juices, to the bowl along with rice and stir to combine. Cover and refrigerate for about 30 minutes or up to 1 day. If the mixture seems too wet to form into a patty, stir in 1-2 tablespoons oats.

Preheat oven to 475° with rack in upper third.

Form the mixture into 6 patties, each 1" thick. Line a baking sheet with parchment paper and arrange the patties with space in between. Bake until toasted, 14-18 minutes.

Warm oil in a sauté pan over medium heat. Add shallots and a pinch of salt and sauté until edges begin to brown, 5-7 minutes. Set aside.

After removing the patties from the oven, toast the English muffins. Put a swipe of hummus on each muffin half and assemble by layering patty, avocado, rocket, and shallots.

Descargo de responsabilidad

Si bien se ha hecho todo lo posible para garantizar que la información sea precisa y esté actualizada, las necesidades individuales pueden variar y los requisitos dietéticos pueden diferir según las condiciones de salud personales. Siempre revise las etiquetas de los alimentos y la información sobre alérgenos antes de preparar o consumir cualquier receta. Si tiene preocupaciones específicas de salud, alergias, intolerancias o sigue una dieta prescrita médicamente, busque el consejo de su médico de cabecera, farmacéutico o un dietista registrado antes de realizar cambios significativos en su dieta o estilo de vida.