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Ингредиенты
- 3/4 c. garbanzo beans
- 3/4 c. lentils
- 1 c. brown rice
- 1 tsp extra virgin olive oil
- 1 c. diced onion
- 1 tsp chopped garlic
- 1/2 tsp chopped jalapeno chile pepper
- 1/4 c. egg whites
- 1 Tbsp. fresh lime juice
- 1 Tbsp. minced fresh oregano
- 3/4 c. fresh bread crumbs Salt (optional), to taste Freshly-grnd black pepper to taste
- 1/2 dsh chili flakes or possibly to taste
- 4 x pita bread rounds cut in half
Инструкции
- Cook the garbanzo beans, lentils, and brown rice in separate pots according to package directions. Drain each and set aside.
- In a warm saucepan over medium heat, saute/fry the onions in the extra virgin olive oil, stirring, till onions start to brown. Add in garlic and the jalapeno. Cook for 2 to 3 min.
- Place the cooked garbanzos, lentils, rice and the sauteed onion fold in a food processor and process 5 seconds to roughly puree. Add in the egg whites, lime juice, and oregano. Pulse the food processor for 15 seconds, scraping down the sides till all is well combined.
- Place the pureed fold in a bowl and mix in the bread crumbs. Add in the salt (if using), pepper, and chili flakes. Mix with a spatula or possibly wooden spoon. Form into 8 individual patties and flatten to about 3 inches in diameter and about 3/4-inch thick. Set aside on a piece of aluminum foil or possibly waxed paper.
- Heat a grill or possibly lightly spray a saute/fry pan with vegetable spray. Grill or possibly saute/fry each burger till nicely browned on both sides.
- Spread 2 tsp. Tahini Mustard (or possibly any coarse mustard) in each half pita round. Add in a slice of tomato, some sauerkraut or possibly julienned bell pepper, minced mixed lettuces, sliced cucumbers, and onion slices (whatever condiments are your favorite). Tuck in a cooked burger and place on a plate with your favorite salad alongside.
- This recipe yields 8 servings.
- Comments: This is a sandwich idea by Rancho la Puerta's own Alex Szekely; he's the boss! It is delicious and full of protein and nutrients. Do not be afraid to try this burger; its easy, fast, and sooo goood!!!! You'll make this time and time again.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 89g | |
| Recipe makes 8 servings | |
| Calories 238 | |
| Calories from Fat 23 | 10% |
| Total Fat 2.65g | 3% |
| Saturated Fat 0.38g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 26mg | 1% |
| Potassium 437mg | 12% |
| Total Carbs 42.85g | 11% |
| Dietary Fiber 10.1g | 34% |
| Sugars 3.45g | 2% |
| Protein 11.29g | 18% |
