Carrot / Nut / Bean burger

Vegetarian
Vegan
Dairy Free
Health score
24%
Carrot / Nut / Bean burger
30 min.
6
171kcal

Suggestions

This carrot, nut, and bean burger recipe is a delicious and nutritious option for anyone looking for a vegetarian or vegan alternative to traditional burgers. With a combination of wild rice, carrots, coriander, and mushrooms, these burgers are packed with flavor and have a unique texture that will satisfy your cravings.

One of the best things about this recipe is its versatility. You can easily customize it to your taste preferences or dietary needs. For example, if you're not a fan of wild rice, you can substitute it with brown rice or quinoa. You can also experiment with different types of nuts and seeds to find your favorite combination. The possibilities are endless!

These burgers are not only tasty but also nutritious. They are a good source of protein, fiber, and essential vitamins and minerals. The carrots provide vitamin A, the coriander adds a fresh flavor along with antioxidants, and the mushrooms contribute to the meaty texture while providing B vitamins. This recipe is a great way to boost your vegetable intake and treat your taste buds at the same time.

Whether you're a vegetarian, vegan, or just looking for a healthier burger option, this carrot, nut, and bean burger recipe is definitely worth trying. It's easy to prepare, and the end result is a flavorful and satisfying burger that will leave you feeling satisfied and nourished.

Ingredients

  • cup brown rice wild cooked
  • medium carrots grated
  • teaspoon ground coriander 
  • tablespoons safflower oil 
  • tablespoons flat parsley chopped
  • cloves garlic minced
  • 0.5 teaspoon ground cumin 
  • 0.3 cup sunflower seeds hulled chopped
  • small onion minced
  • 0.5 teaspoon miso 
  • cup mushrooms firm chopped
  • cup mushrooms firm chopped
  • servings unbleached flour (for dredging)

Equipment

    Nutrition Facts

    Calories171kcal
    Protein10.31%
    Fat42.15%
    Carbs47.54%

    Properties

    Glycemic Index
    67.51
    Glycemic Load
    9.27
    Inflammation Score
    -10
    Nutrition Score
    15.630869565217%

    Flavonoids

    Apigenin
    4.31mg
    Luteolin
    0.07mg
    Isorhamnetin
    0.58mg
    Kaempferol
    0.21mg
    Myricetin
    0.33mg
    Quercetin
    2.48mg

    Nutrients percent of daily need

    Calories:170.53kcal
    8.53%
    Fat:8.3g
    12.77%
    Saturated Fat:0.72g
    4.51%
    Carbohydrates:21.07g
    7.02%
    Net Carbohydrates:17.89g
    6.51%
    Sugar:3.29g
    3.65%
    Cholesterol:0mg
    0%
    Sodium:51.44mg
    2.24%
    Protein:4.57g
    9.13%
    Vitamin A:6968.07IU
    139.36%
    Vitamin K:38.74µg
    36.9%
    Manganese:0.65mg
    32.46%
    Vitamin E:3.88mg
    25.87%
    Copper:0.28mg
    13.89%
    Selenium:9.29µg
    13.27%
    Vitamin B3:2.59mg
    12.97%
    Fiber:3.17g
    12.69%
    Vitamin B1:0.19mg
    12.4%
    Vitamin B6:0.25mg
    12.28%
    Phosphorus:119.97mg
    12%
    Magnesium:46.45mg
    11.61%
    Vitamin B2:0.19mg
    11.14%
    Potassium:341.46mg
    9.76%
    Folate:35.01µg
    8.75%
    Vitamin C:7.07mg
    8.57%
    Vitamin B5:0.84mg
    8.43%
    Iron:1.16mg
    6.43%
    Zinc:0.9mg
    5.98%
    Calcium:34.56mg
    3.46%
    Source:Food.com
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