Grain Burgers
Ingredients
- 4 teaspoons sesame seeds ⓘ
- 1 tablespoon ground coriander ⓘ
- 1 tablespoon ground cumin ⓘ
- 1/2 teaspoon pure chile powder ⓘ
- 1 1/2 cups canned garbanzo beans or 1 1/2 cups canned chickpeas, 15 1/2-oz can drained ⓘ
- 1 cup cooked brown rice or 1 cup cooked white rice ⓘ
- 1/3 cup wheat germ ⓘ
- 2 teaspoons canola oil ⓘ
- 4 scallions, finely chopped
- 3 garlic cloves, minced ⓘ
- 1/2 teaspoon salt ⓘ
- 1/2 teaspoon fresh ground black pepper ⓘ
- 1/3 cup wheat germ ⓘ
- 4 pita breads or 4 hamburger buns
- 4 slices tomatoes (optional) ⓘ
Instructions
- TOAST SEEDS AND SPICES:.
- Toast the sesame seeds for 2 minutes in a hot skillet, taking care not to burn them.
- Add the coriander, cumin, and chile powder and cook for 10 seconds longer, so that all spices are aromatic. Turn onto a plate to cool.
- PREPARE BEAN MIXTURE:.
- In a large bowl, mash the beans with a potato masher or fork, then add the rice and 1/3 cup wheat germ.
- PREPARE SCALLIONS AND GARLIC:.
- In a medium skillet, heat the oil over medium heat, and add the scallions, garlic, and toasted spices.
- Cook until softened, then remove from heat and add to the mashed bean mixture.
- PREPARE BURGERS:.
- Add salt and pepper to the mashed bean mixture, and mix well with hands.
- Shape into four 3/4-inch thick patties.
- Pour remaining 1/3 cup wheat germ on a plate, and press patties in it, coating both sides.
- Grill, broil, or saute patties for about 3 minutes per side, or until nicely golden.
- Serve burgers on pita breads, or buns, topped with tomato slices and lettuce or spinach leaves.
Nutrition & Diet Analysis (per serving)
1049
kcal
52% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).