A hearty burger that tastes great and leaves you feeling great? I’m in! See, you CAN have your cake and eat it too! These Black Bean Burgers with Brown Rice and Mushrooms are incredibly flavorful and packed with all the good stuff: legumes, whole grains, herbs, vitamins, fiber, and protein.
Aside from being a delicious veggie burger, what I really love is how I feel post-meal. Light, energized, and perfectly satisfied. Oh, I remember those beef burgers of yore quite vividly. A bacon cheeseburger with a side of fries was my favorite reward meal after a big hike or backpacking trip. After each and every one of those greasy burgers I felt absolutely terrible. I would post up on the couch and watch Netflix the rest of the evening since I had no energy physically or mentally. I honestly thought it was the hike that left me feeling so lethargic and had no idea that it was actually from what I was fueling my body with. Now, post hike, I eat nutritious (and delicious!) plant-based food that gives my body the clean energy it needs to thrive rather than just food to fill my belly. I come home and have all sorts of energy all the way up until bedtime, no matter how strenuous the activity was. The difference is remarkable, especially since I feel better at 40 than I ever did in my 20s!
Is brown rice healthy?
Brown rice is a whole grain and loaded with tons of nutrients! If you’re choosing between brown or white rice, reach for the brown; it’s less processed than white rice and still contains the nutrient-packed bran and germ (whereas white rice is stripped of those).
One cup of cooked brown rice contains:
- Calories: 216
- Carbs: 44 grams
- Fiber: 3.5 grams
- Fat: 1.8 grams
- Protein: 5 grams
(% of the Recommended Daily Intake)
- Thiamin (B1): 12%
- Niacin (B3): 15%
- Pyridoxine (B6): 14%
- Pantothenic acid (B5): 6%
- Iron: 5%
- Magnesium: 21%
- Phosphorus: 16%
- Zinc: 8%
- Copper: 10%
- Manganese: 88%
- Selenium: 27%1
Brown rice has been shown to significantly help with weight loss (that’s right!) and with reducing blood pressure.2
What about diabetes?
Brown rice is actually rated on 55 on the glycemic index which makes it a low glycemic food (white rice varies from around 64-70, making it a high glycemic food). Studies show that those who eat brown rice as a regular diet staple have a reduced risk for developing type II diabetes.3
Is there arsenic in rice?
Many years ago, I heard somewhere that there was arsenic in rice but had no further information on what that actually meant so I decided to just avoid rice. *Sigh*.
Turns out, the benefits from eating rice, an incredibly nutrient-packed whole grain, far outweigh possible arsenic contamination risks. Plus, there’s simple actions you can take to help reduce exposure!
Arsenic is a naturally occurring heavy metal found in rock, soil, and water. Inorganic arsenic is what we really need to worry about and it can be found from contaminated soil and ground water from livestock manure, fertilizer, pesticides, or industrial waste. The reason arsenic levels can be higher in rice than other grains is because rice crops sit in standing water.
Here’s how you can reduce the chance that your rice is tainted with arsenic:
- Buy rice grown in California! Avoid buying rice from southern U.S. states (I’m looking at you, Texas) as the fertilizers of yore used to be arsenic-laced when growing cotton crops.
- Soak rice for at least 15 minutes. Then rinse thoroughly before cooking with fresh water.
- Cook rice with much more water than instructions call for. Once rice is finished cooking, strain extra water out and rinse rice one more time. This step alone can reduce any arsenic levels by 50% but unfortunately some water-soluble B vitamins will also be lost.4 I usually don’t do this, but know that the option is there for you.
Why mushrooms?
Cooked mushrooms add hearty flavor and texture to dishes! They are versatile and can be used in so many ways.
White mushrooms, also known as table, common, button, or champignon mushrooms are the most readily available and commonly consumed. When they’re fully grown they are known as portobello mushrooms.
Packed with nutrients and vitamins, mushrooms also contain a higher amount of protein than most vegetables (2 grams per cup).
Mushrooms are a great source of vitamin D (33% DV per 1 cup), which your body needs in order to absorb calcium.
Mushrooms also contain:
(% of the Daily Value)
- Vitamin B2 (riboflavin): 22%
- Vitamin B3 (niacin): 16% of the DV
- Selenium: 12% of the DV
- Phosphorus: 5% of the DV
Magic…mushrooms?
Did you know that mushrooms contain antioxidants which have cancer fighting properties? Studies have shown that mushrooms have a strong protective effect against certain cancers, especially breast cancer, inhibiting tumor growth! The presence of beta-glucans in mushrooms enhance the natural killer cell function in the body and increases immune defense against diseases and cancer.5
Mushrooms may also reduce risk of heart disease by reducing inflammation, cholesterol, and oxidative stress.
Polysaccharides in mushrooms may help regulate blood sugar levels, improving insulin resistance.6
Beans, beans, the musical fruit…
Beans are known as the “musical fruit”, but I like to think of them as magical! Beans are incredibly nutritious and loaded with protein, fiber, vitamins, antioxidants, and minerals! Where do I get my protein? Beans, for one! But the spotlight should really be on the fiber content, which beans are packed with! Literally no one in developed countries is lacking protein, even vegetarians and vegans are eating too much. But 95% of Americans are deficient in fiber. This results in an array of health issues including increased risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, type 2 diabetes, and certain cancers.7
Wanting to lose weight? Beans contribute to weight loss since they are low in fat and calories and high in fiber — which keeps you feeling full longer!
Are canned beans less nutritious?
Nope! Don’t feel guilty for being lazy or forgetting to soak beans, you’ll get all the bean benefits from popping open a can! Home-cooked beans are more flavorful but none of the nutrients are lost during the canning process. Just make sure to check the label to ensure there isn’t anything added other than beans, water, and maybe salt. And remember to rinse canned beans before cooking!
Veggie Burgers with Brown Rice and Mushrooms
- Total Time: 55 minutes
- Yield: 9 patties 1x
- Diet: Vegan
Description
These veggie Burgers with Brown Rice and Mushrooms are hearty, savory, and incredibly nutritious!
Ingredients
- 1 1/2 cups cooked brown rice
Sauté:
- 1/2 of a yellow onion, finely chopped
- 8 mushrooms, finely chopped
- 6 cloves of garlic, minced
- 3 Tbsp Liquid Aminos or Tamari
In large bowl:
- 1 15.5 oz can black beans, drained and rinsed (or 1 1/2 cups freshly cooked)
- 3/4 cup cilantro, minced (about half of a bunch)
- 1/4 cup almond butter or peanut butter)
- 1/2 cup walnuts, finely chopped
- 1 – 1 1/2 cup breadcrumbs
- 1/4 cup ground flaxseed meal
- 1 Tbsp smoked paprika
- 1 Tbsp cumin
- 2 tsp chili powder
- 1 tsp cayenne
- 2 tsp Italian seasoning
- 2 Tbsp nutritional yeast
Instructions
- Cook brown rice according to package directions; you’ll need 1 ½ cups cooked rice.
- Heat large skillet on medium heat and sauté onions, mushrooms, garlic, with liquid aminos or tamari until moisture is cooked out, 10-15 minutes.
- Meanwhile, place the rest of the ingredients in a large bowl.
- When rice and mushroom mix has finished cooking, add to large bowl along with ¾ cup bread crumbs. Use a potato masher or your hands to knead and mash everything together until desired consistency, adding more bread crumbs as needed until it’s slightly tacky but not sticky. Use your hands to form patties and place on a baking sheet. Refrigerate for 1 hour if you have the time.
- If baking, preheat oven to 350℉.
- Lightly brush patties with olive oil.
- Baking: Bake patties on middle rack for 22-25 minutes, flipping after 15 minutes. When patties are lightly browned remove from oven.
Pan frying: In a large skillet, cook patties on medium heat until each side browns, about 5 minutes per side.
Let patties rest for 5 minutes, they will firm up more as they cool. - Build your burgers on lightly toasted buns with all your favorite toppings: lettuce, tomato, onion, pickles or cucumber, avocado, mustard, and/or vegan mayo (or add sriracha for chipotle mayo!). Enjoy!
Notes
These veggie burger patties keep in the fridge in a well-sealed container for up to 5 days or in the freezer for up to 2 months.
- Prep Time: 30 minutes
- Cook Time: 25 minutes
- Category: burgers and sandwiches, dinner, favorites
- Method: stovetop, baking
- Cuisine: American
Did you enjoy these burgers? I’d love to hear! Leave me a comment below! 🙂
- https://www.healthline.com/nutrition/is-brown-rice-good-for-you#nutrition
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018597/
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/416025
- https://www.hsph.harvard.edu/nutritionsource/food-features/rice/#:~:text=The%20average%20GI%20for%20brown,risk%20for%20type%202%20diabetes.
- https://pubmed.ncbi.nlm.nih.gov/17895634/
- https://www.healthline.com/nutrition/mushrooms-good-for-diabetes
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
I made these burgers today and they are amazing! They came together easily and it’s a great way to use up some leftover rice. The flavors are superb…great combination of ingredients. I will definitely be making these again!
Yay! So glad you enjoyed!! Tis the season for veggie burgers!