Mushroom and Brown Rice Veggie Burger

sandwich brunch low fat kid-friendly high fiber dinner lunch fall spring summer winter healthy vegan sandwich theory vegetarian pescatarian peanut free tree nut free kosher small plates

N/A

Makes 6

Source

Ingredients

2 tablespoons unsalted butter

5 cups stemmed and finely chopped cremini mushrooms (about 1 pound)

5 garlic cloves, chopped

Sea salt

1/4 cup ground flaxseed (flax meal)

1/2 cup freshly grated Parmesan

1 cup cooked chickpeas, drained well

3 Medjool dates, pitted

1/4 cup fresh flat-leaf parsley leaves

1 egg

1 teaspoon fennel seeds

2 1/2 tablespoons tahini

3 tablespoons tamari or soy sauce

Freshly ground pepper

2 cups cooked and cooled brown rice

1 to 2 tablespoons rolled oats, as needed

1 teaspoon extra-virgin olive oil or coconut oil

4 large shallots, thinly sliced

6 whole grain English muffins

3/4 cup hummus

2 avocados, peeled and sliced

2 cups arugula

Method

Melt butter in a large pan. Add mushrooms, garlic, and a pinch of salt and sauté until mushrooms are softened and excess water has cooked off, 8-10 minutes. Remove from heat.

Combine ground flaxseed, Parmesan, chickpeas, dates, parsley, egg, fennel seeds, tahini, tamari, 1/2 teaspoon salt, and 1 teaspoon pepper in a food processor. Pulse to combine well and transfer to a large mixing bowl. Once mushrooms are at room temperature, add them, along with pan juices, to the bowl along with rice and stir to combine. Cover and refrigerate for about 30 minutes or up to 1 day. If the mixture seems too wet to form into a patty, stir in 1-2 tablespoons oats.

Preheat oven to 475° with rack in upper third.

Form the mixture into 6 patties, each 1" thick. Line a baking sheet with parchment paper and arrange the patties with space in between. Bake until toasted, 14-18 minutes.

Warm oil in a sauté pan over medium heat. Add shallots and a pinch of salt and sauté until edges begin to brown, 5-7 minutes. Set aside.

After removing the patties from the oven, toast the English muffins. Put a swipe of hummus on each muffin half and assemble by layering patty, avocado, arugula, and shallots.