Groovy Veggie Burgers image

Protein, vitamin C, and the B vitamins foster your baby’s cell, nerve, and brain development, and vitamin C boosts your immunity with fiber to aid digestion.

MAKES 5 BURGERS

ALWAYS a winner, and one of our readers’ favorites! Serve these burgers on a bun dressed up with tomato, lettuce, cheese, and your favorite condiments, or with a salad. Vegan? Add 2 tablespoons of ground flaxseeds in place of the egg. Coating the burgers with the bread crumbs (gluten-free, if needed) is an extra step, but it helps them keep their shape. Enjoy! To really rock these burgers, see “How to Check the Flavor of Your Meat Loaf, Burgers, or Meatballs,” here. This includes veggie burgers!

1½ cups cooked brown rice (from about ½ cup uncooked rice, such as Royal Blend Texmati Brown, Wild, and Red Rice)

½ cup frozen corn

¾ cup canned refried beans

2 tablespoons chopped fresh cilantro

2 tablespoons thinly sliced scallions

1 large egg

1 cup plain bread crumbs

2 tablespoons olive oil

1 cup finely sliced mushrooms (any kind)

½ cup seeded and diced red bell peppers

½ teaspoon ground cumin

¼ teaspoon salt, or to taste

Freshly ground black pepper

5 dairy-free (and gluten-free, if needed) whole wheat buns, for serving

• In a large bowl, combine the cooked brown rice, corn, refried beans, cilantro, scallions, egg, and ½ cup of the bread crumbs. Mix gently.

• Heat 1 tablespoon of the olive oil in a medium-size skillet over medium heat. Add the mushrooms and sauté, stirring occasionally, until golden brown, about 5 minutes. Add the bell pepper and cumin and cook for 1 minute longer. Remove from the heat and let cool slightly, then add the mushroom mixture to the brown rice mixture, along with the salt and black pepper to taste, and stir until well combined. Allow to cool in the refrigerator for at least 30 minutes, or overnight.

• Place the remaining ½ cup of the bread crumbs in a pie plate. Using a ½-cup measuring cup, scoop out the burger mixture and form it into 5 patties. Coat each patty with the bread crumbs and refrigerate until ready to cook.

• Heat the remaining 1 tablespoon of the olive oil in a large skillet over medium heat. Add the patties and cook for 5 minutes on each side, or until heated through. If they begin browning too fast, lower the heat a bit. Serve with the buns.

Meal ideas

• Whole grain or starch (if not using a bun)

• Green salad or vegetable (Lemony Slaw, here)

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Skip the whole wheat bun or use only ½ bun.

• Place the burger on top of a salad, or wrap it in a large romaine lettuce leaf or two.

• Green salad or nonstarchy vegetable (Lemony Slaw, here)

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

1 veggie burger on a whole wheat bun: Calories: 372 cals; Protein: 15 g; Carbohydrates: 55 g; Fat: 11 g; Fiber: 6 g; Sodium: 584 mg; Vitamin C: 23 mg; Niacin: 5 mg; Riboflavin: 0.3 mg; Thiamine: 0.4 mg; Copper: 0.2 mg; Manganese: 1 mg; Selenium: 17 mcg; 4 CARBS