Characteristics

Bean or lentil patties, often called veggie burgers are a great, filling and delicious meal, and ultra healthy when homemade from wholesome ingredients. But what if you’d like an alternate to beans or lentils? This is where these fantastic brown rice patties can come in very handy. They are easy to make and packed with healthy carbohydrates, fiber, vitamins and minerals. They are a source of protein, are naturally low in fat, and cholesterol free. Enjoy these for yourself or the whole family for a slew of home meals or take them on the go to work, school, or travel.

TYPE: Snack or side to main meal
PREP TIME: < 30 mins
SERVINGS: will make roughly 18 to 24 patties (depending on size)

  • 100% Plant-based (vegan)
  • Wheat-free
  • Gluten-free
  • Peanut-free
  • Corn-free
  • Soy-free
  • Nut-free
  • Sugar-free
  • Oil-free

Goodies Needed

INGREDIENTS:

  • 2 cups cooked Brown Rice (organic)
  • 1 cup quick Oats (organic)
  • 1 - 8oz package (or more) of Crimini Mushrooms (organic)
  • 1 large Onion (organic) ~ yellow, white, or red
  • 1/4 cup dry herbs (organic blend of oregano, basil, rosemary and/or marjoram, etc.) like Simply Organic Italian Seasoning or Simply Organic Herbes de Provence
  • 1 tsp Unrefined Sea Salt or Himalyan Salt
  • 1 tsp ground cumin (organic)
  • 1 tsp ground black pepper (organic)

OPTIONAL:

  • some cayenne powder or any other spicy pepper (organic)
  • fresh minced garlic or some garlic powder (organic)
  • some turmeric or Simply Organic Curry Powder

TOOLS:

  • Food processor
  • 12 inch stainless steel pan/skillet
  • 12 inch eco-friendly (PTFE and PFOA free) non-stick pan
  • Spatula

Preparation Steps

PART 1:

  1. Heat a thin layer of water (just covering the surface) on the stainless steel skillet on low-medium heat.
  2. Peel the onion and chop roughly. Transfer to the skillet and cover with a lid to start the sautéing process.
  3. Clean the mushrooms, and slice and dice them roughly. Transfer to the skillet with the onion. The onions and mushrooms should sauté for about 10 minutes or until softened. Once done, remove from heat.

PART 2:

  1. Begin to pre-heat the non-stick pan on the same heat setting (low-medium) as in previous section.
  2. Place the cooked rice, oats, sautéd onions and mushrooms, and all your seasonings into the food processor and process until mixture comes together or mixes well thoroughly. Try not to over-process the mixture to still retain some of the rice, oat, and mushroom texture.
  3. When your pan is ready, place spoonfuls of the mixture into the pan and flatten/shape with your spatula. [Alternately, you can do so using your hands, but mixture will be quite sticky and messy to work with.]
  4. Cook patties for about 5 minutes on each side, or until golden and drier/firmer. Continue the process until the mixture is all finished. [Alternately, you can cook them on a non-stick baking pan in the oven or a toaster oven, by broiling for 5 minutes on each side. Be mindful not to overly discolor or burn them.]
  5. Serve warm or cool, and refrigerate or freeze any leftovers for later use.

Tips

  • It is very helpful here to have both the stainless steel and eco non-stick pan, as both will serve a different purpose. Stainless steel cookware should be our main choice for optimally healthy cooking, not to mention they cook food better (faster and more evenly). The non-stick pan will only come in handy here as the mixture will be very sticky and the non-stick pan avoids any oil use and/or heavy frying of the patties.
  • It works better to use cool rice that has been cooked the day before, or so, rather than freshly cooked rice.
  • You can thicken the mixture more, especially if you feel it is too wet/sticky by adding more oats.
  • You can grind the oats down prior to use in mixture, to have more of an oat flour consistency.
  • Feel free to be creative with the herbs and spices. The patties are very forgiving and can be adjusted to express all sorts of flavors, as may be desired. The herb blend is key.
  • The patties can be consumed on their own as a snack, and make a great addition to any meal, including soups and salads. They go great with hummus and other healthy dips, like cashew cream sauce.

Meal Nutritional Benefits

Brown Rice:

  • good source of (in descending order): manganese, selenium, magnesium, tryptophan, phosphorus, vitamin B6, vitamin B3, vitamin B1 and iron
  • offers phytonutrient and antioxidant protection, reduces risk of colon cancer, heart disease, metabolic syndrome, type 2 diabetes, lowers cholesterol,
  • provides excellent source of energy and helps maintain healthy weight
  • thanks to the magnesium, reduces the severity of asthma, lowers high blood pressure, reduces the frequency of migraine headaches, and reduces the risk of heart attack and stroke as well as enhances healthy bones
  • for more information, visit the brown rice detailed overview from World’s Healthiest Foods

Crimini Mushrooms:

  • Great source of phytonutrients and anti-cancer properties
  • good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
  • reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
  • for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods

Onions:

  • contain numerous flavonoids
  • good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
  • helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
  • boosts bone health, has anti-bacterial and anti-inflammatory properties
  • for more information, visit the onion detailed overview from World’s Healthiest Foods

Herbs:

  • are a source of vitamins, minerals, antioxidants, and phytonutrients
  • aid optimal health, healing, prevention, and longevity
  • offer numerous benefits to all areas of our health and wellbeing

Black Pepper:

  • good source of: manganese, vitamin K, iron and fiber
  • helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
  • also contains antibacterial and antioxidant properties
  • for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • alkalizing to maintain proper acid/alkaline body balance
  • has helped to promote optimal health in civilizations for centuries

Cumin:

  • adds a delightful rich flavor and fragrant aroma to any meal
  • good source of: iron, manganese, calcium and magnesium
  • protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
  • for more information, visit the cumin detailed overview from World’s Healthiest Foods

Garlic:

  • good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
  • has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
  • protects against many cancers, protects against asbestos and promotes healthy weight control
  • has anti-inflammatory, antibacterial and antiviral activity
  • promotes optimal health
  • for more information, visit the garlic detailed overview from World’s Healthiest Foods

Chili/Cayenne Pepper:

  • good source of (in descending order): vitamin E, vitamin A, fiber, vitamin K, copper, vitamin B6, iron, manganese, vitamin B2, vitamin B3, potassium
  • offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
  • boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
  • for more information, visit the chili pepper detailed overview from World’s Healthiest Foods