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 alternative 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:

OPTIONAL:

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 the 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 the 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 the 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

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins, including choline and folate
  • provides minerals, especially phosphorus, potassium, magnesium, calcium, manganese, zinc, iron, and selenium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Oats

  • provide healthy carbohydrates, fiber, and protein, and are naturally low in fat
  • provide phytonutrients and antioxidants
  • provide vitamins, specifically most B vitamins
  • provide minerals, especially manganese, molybdenum, selenium, phosphorus, chromium, magnesium, zinc, iron, and copper
  • support optimal health, weight, healing, and prevention
  • support cardiovascular and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, refer to the oats overview on World’s Healthiest Foods
  • Health Tips: Avoid processed oat-containing foods, like sugary granola bars. Choose organic oats, as conventional oats are at high-risk of glyphosate contamination. Choose organic stone-ground oat flours for highest safety and nutrient integrity.

Crimini Mushrooms

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide antioxidants, anti-inflammatory, and anti-microbial benefits
  • provide vitamins, especially B vitamins, including vitamin B12 and folate
  • provide minerals, especially selenium, copper, potassium, phosphorus, and zinc
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Onions

  • provide anti-inflammatory, antibacterial, and antiviral properties
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
  • provide minerals, especially copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support immune health and iron metabolism
  • protect against cancer, cardiovascular disease, and diabetes
  • support healthy blood pressure, blood sugar, and cholesterol levels

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

Cumin

  • not a significant source of calories or macronutrients
  • provides phytonutrients, antioxidants, anti-inflammatory, and antimicrobial benefits
  • provides vitamins, including vitamin A, C, and some B vitamins
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cayenne Chili Pepper

  • not a significant source of calories or macronutrients
  • provide lots of phytonutrients, antioxidants, anti-inflammatory, antimicrobial, and analgesic properties
  • provides vitamins, especially rich in vitamin A, C, K, and some B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases

Turmeric

  • provides some carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin C and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, arthritis/rheumatism, Alzheimer’s, infections, and other diseases

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