Directions:
- Heat 1 tablespoon olive oil in a large (4 to 6-quart) saucepan over medium heat.
- Add the onion and bell pepper along with a generous pinch of salt.
- Sweat for 5 minutes or until the onions are soft.
- Add the garlic and mushrooms and continue to cook for another 4 minutes.
- Add the broth, peas, rice, coriander and cumin.
- Increase the heat to high and bring to a boil.
- Decrease heat to low, cover and cook at a simmer for 1 hour or until the rice and peas are tender.
- Remove from the heat and gently pour the mixture into the bowl of a food processor and process until just combined.* Do not puree. Pour this mixture into a bowl and stir in the 3/4 cup of bread crumbs.
- Season, to taste, with salt and freshly ground pepper.
- Refrigerate for 30 minutes.
- Shape the mixture into patties and dredge on each side in the remaining 1/4 cup of bread crumbs.
- Heat one tablespoon of olive oil in a medium saute pan over medium heat. Add 2 burgers at a time and saute until brown on each side, approximately 3 to 4 minutes per side.
- To grill, cook on high for 3 to 4 minutes per side as well.
- Serve immediately.
- *When blending hot liquids: Remove liquid from the heat and allow to cool for at least 5 minutes. Transfer liquid to a blender or food processor and fill it no more than halfway. If using a blender, release one corner of the lid. This prevents the vacuum effect that creates heat explosions. Place a towel over the top of the machine, pulse a few times then process on high speed until smooth.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 200.64 Kcal (840 kJ) | ||
| Calories from fat | 47.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.27g | 8% | |
|---|---|---|---|
| Cholesterol | 2.95mg | 1% | |
| Sodium | 746.97mg | 31% | |
| Potassium | 357.15mg | 8% | |
| Total Carbs | 32.37g | 11% | |
| Sugars | 3.68g | 15% | |
| Dietary Fiber | 2.93g | 12% | |
| Protein | 6.46g | 13% | |
| Vitamin C | 15.7mg | 26% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 7.5mg | 42% | |
| Calcium | 37.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 96.83 Kcal (405 kJ) | ||
| Calories from fat | 22.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.54g | 8% | |
|---|---|---|---|
| Cholesterol | 1.42mg | 1% | |
| Sodium | 360.5mg | 31% | |
| Potassium | 172.37mg | 8% | |
| Total Carbs | 15.62g | 11% | |
| Sugars | 1.78g | 15% | |
| Dietary Fiber | 1.41g | 12% | |
| Protein | 3.12g | 13% | |
| Vitamin C | 7.6mg | 26% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 3.6mg | 42% | |
| Calcium | 18.1mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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