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Brown Rice Cuban Burgers provide a flavorful, satisfying and healthy
barbeque season for vegetarians and non-vegetarians alike. A wholesome,
meatless option for a weeknight meal or backyard entertaining, these
burgers are easy to prepare and convenient without compromising taste.
- 2 cups gluten-free vegetable or chicken broth 500 mL
- 1 cup U.S. long grain brown rice 250 mL
- 1/4 cup safflower oil (or a light flavoured cooking oil), divided 50 mL
- 1/2 cup finely diced red onion 125 mL
- 1/2 cup finely diced red pepper 125 mL
- 1/2 cup finely diced mushrooms 125 mL
- 1 clove garlic, minced
- 1 tsp each, ground cumin and coriander 5 mL
- 1/2 tsp each, coarse salt and red pepper flakes (less if desired) 2 mL
- 1/2 cup gluten-free seasoned breadcrumbs 125 mL
- 1 cup canned black beans, drained and rinsed well 250 mL
- 2 oz Queso or crumbled feta 60g
- 1 egg, lightly beaten 1
In saucepan, bring broth and rice to a boil over medium high heat. Reduce heat to low, cover and cook until all liquid has been absorbed, about 40 minutes. Let cool slightly.
In skillet, heat 1 tbsp (15 mL) of oil over medium-high heat. Cook red onion until tender, about 5 minutes. Stir in red pepper and mushrooms and cook until tender, about 5 minutes. Stir in garlic, cumin, coriander, salt and red pepper flakes and cook one minute.
Scrape onion mixture into the bowl of a food processor. Add breadcrumbs, cooked brown rice, black beans, queso or feta and egg and pulse until combined.
Using wet hands (will help mixture from sticking), form into ½ cup (125 mL) patties.
Cook in batches in a large, non-stick skillet over medium low heat, using 1 tbsp (15 mL) of the oil at a time until golden brown, about 6 to 8 minutes per side.
Serve on gluten-free buns with dill pickle slices and a yogurt cilantro sauce (and some extra Queso if you’re feeling decadent).
Tip: Add 1/4 cup (50 mL) of chopped fresh cilantro to the burger mixture for added flair. Use regular breadcrumbs instead of gluten-free breadcrumbs if you prefer.
PER SERVING: about 270 cal, 7 g pro, 12 g total fat (2 g sat fat), 34 g carb, 4 g fibre, 40 mg chol, 200 mg sodium. %RDI: iron 8%, calcium 6%, vit A 15%, vit C 35%
Source: USA Rice Federation, www.riceinfo.com
