Brown Rice, Oat, and Nut Veggie Burger (Make Ahead Freezer Meal)
Ingredients for the Burger Patties
- 3/4 cup uncooked brown rice
- 1/2 cup unroasted peanuts
- 1/2 cup unroasted walnuts
- 1/2 cup unroasted sunflower seeds or pumpkin seeds
- 1/2 cup oats
- 1/4 cup minced red onion
- 2 teaspoons garlic powder
- 2 teaspoons oregano
- 1/2 teaspoon smoked paprika (or regular paprika)
- 1/2 teaspoon onion powder
- 1/2 teaspoon cracked black pepper
- Salt; to taste
- 1 large egg
Ingredients for the Burger
- Freshly sliced onion rings
- Fresh Tomato slices (sliced into rounds)
- Fresh greens like lettuce leaves
- Cheese slices (optional)
For the Patties:
- In a pot, add the rice. Cover with at least 3 cups water. Bring to a boil and cook until rice is just tender, 30-35 minutes. Remove from heat and drain well. (press the rice down if need be to remove water.
- In a large skillet, combine nuts and sunflower seeds. (or pumpkin seeds) Stirring frequently, lightly toast the mix over low heat, 4-5 minutes. Nuts should be fragrant. Remove from heat and leave to cool.
- In a food processor, pulse oats until it resembles coarse flour. Add in the nuts and seeds and continue to pulse until the mixture resembles a nut meal-like texture. Next, measure in the spices, cooked and drained brown rice, red onion, and egg. Continue to pulse until the mixture is well combined.
- Wet your hands and divide mixture into pieces. Pat the pieces into patties, approximately 1/2 inch thick.
- Heat a skillet or grill pan over low heat. Cook patties on each side for 6-8 minutes. Burgers should be crisp on the outside and warm in the center. Serve with your favorite toppings.
Assembling the Burger:
- Slit a burger bun through the middle and lightly toast the cut side down. Arrange the veggies, burger patty and cheese one on top of the other on one toasted burger slice. Cover the burger with the other toasted burger slice.
- Cut the burger into two and serve warm.
These burgers freeze well. Simply separate leftover burgers with wax paper and seal in a freezer-safe container. Let it thaw slightly before cooking.
Brown Rice is better for you than white — most of us know that! Majority of consumers typically choose white rice over brown rice because of the difference of appearance. While it is true white rice looks so much more delicious than brown rice, it doesn’t mean it’s the healthier alternative.
Brown rice, unlike white rice, still has the side hull and bran. The side hulls and brans provide “Natural Wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fiber, and potassium.
It is Rich in Naturally-Occurring Oils which are beneficial for the body as these healthful fats help normalize cholesterol levels.
Brown rice is Rich in Anti-Oxidants. This is one of the best kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is very high.
Brown rice is also High in Fiber.
It is the Perfect Baby Food. Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles.
Brown rice is one component of a healthy plant-based diet filled with veggies, fruits, beans, grains, nuts and seeds.
This recipe is a delicious and easy veggie burger option. The nuts can be changed out based on what you have on hand.