Groovy Veggie Burgers
Groovy Veggie Burgers
Protein, vitamin C, and the B vitamins foster your baby’s cell, nerve, and brain development, and vitamin C boosts your immunity with fiber to aid digestion.
Always a winner, and one of our readers’ favorites! Serve these burgers on a bun dressed up with tomato, lettuce, cheese, and your favorite condiments, or with a salad. Vegan? Omit the egg. Add 2 tablespoons ground flaxseed in place of the egg. Coating the burgers with the bread crumbs (gluten-free, if needed) is an extra step, but it helps to keep their shape. Enjoy!
Makes 5 burgers
1-1/2 cups cooked brown rice (from about 1/2 cup uncooked rice, such as Royal Blend Texmati Brown, Wild, and Red rice)
1/2 cup frozen corn
3/4 cup canned refried beans
2 tablespoons chopped fresh cilantro
2 tablespoons thinly sliced scallions
1 large egg
1 cup plain bread crumbs
2 tablespoons olive oil
1 cup finely sliced mushrooms (any kind)
1/2 cup seeded and diced red bell peppers
1/2 teaspoon ground cumin
1/4 teaspoon salt, or to taste
Freshly ground black pepper
5 dairy-free (and gluten-free, if needed) whole wheat buns, for serving
In a large bowl, combine the cooked brown rice, corn, refried beans, cilantro, scallions, egg, and 1/2 cup of the bread crumbs. Mix gently.
Heat 1 tablespoon of the olive oil in a medium-size skillet over medium heat. Add the mushrooms and sauté, stirring occasionally, until golden brown, about 5 minutes. Add the bell peppers and cumin and cook for 1 minute longer. Remove from the heat and let cool slightly, then add the mushrooms mixture to the brown rice mixture, along with the salt and black pepper, to taste, and stir until well combined. Allow to cool in the refrigerator for at least 30 minutes, or overnight.
Place the remaining 1/2 cup of the bread crumbs in a pie plate. Using a 1/2-cup measuring cup, scoop out the burger mixture and form it into 5 patties. Coat each patty with the bread crumbs and refrigerate until ready to cook.
Heat the remaining 1 tablespoon of the olive oil in a large skillet over medium heat. Add the patties and cook for 5 minutes on each side, or until heated through. If they begin browning too fast, lower the heat a bit. Serve with the buns.
Complete meal ideas
Whole grain or starch (if not using a bun)
Green salad or vegetable (Lemony Slaw)
Reduced-fat milk or yogurt
Complete meal ideas and tips for diabetes
Skip the whole wheat bun or use only ½ bun
Place the burger on top of a salad, or wrap it in a large romaine lettuce leaf or two
Green salad or nonstarchy vegetable (Lemony Slaw)
Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB
Approximate nutritional information: one veggie burger on a whole wheat bun
Calories: 372 cals; Protein: 15 g; Carbohydrates: 55 g; Fat: 11 g; Fiber: 6 g; Sodium: 584 mg; Vitamin C: 23 mg; Niacin: 5 mg; Riboflavin: .3 mg; Thiamin: .4 mg; Copper: .2 mg; Manganese: 1 mg; Selenium: 17 mcg; 4 CARBS
Source: Eating for Pregnancy: Your Essential Month-by-Month Nutrition Guide and Cookbook