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Rice and bean burgers

These delicious vegetarian burger patties are easy to make and have a charcoal flavour from the onions caramelised in seasoning.


INGREDIENTS 

  • 200g rice
  • 400g mixed beans, cooked and drained
  • 2 tablespoons Worcestershire sauce (or Maggi seasoning)
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 1 egg
  • 50g breadcrumbs  (or amaranth puffs)
  • 1 teaspoon cumin seeds
  • 1 teaspoon chilli powder
  • 2 teaspoons mixed herbs
  • 1 chilli, finely sliced
  • pepper and salt
  • parsley, chopped
  • half broccoli,  steamed and chopped 
  • 4 tablespoons coconut oil
  • flour for coating

METHOD 

Overcook the rice slightly then cool in the fridge overnight if possible. Heat 2 tablespoons of water with 2 tablespoons of Worcestershire sauce in a frypan and cook the onion and garlic on a medium heat for 6 or so minutes. Blend together all the ingredients then form into patties and coat in flour. Fry in the coconut oil and finish cooking in the oven for 20 minutes at 190 degrees.

Serve with your favourite burger toppings – lettuce, tomato, sauce and (optional) burger bun.

This recipe is adapted from one in the GI High-Energy Cookbook by Rachel Anne Hill.

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