If you have brown rice and garbanzo beans already cooked, these burgers can be made in a snap! You just need a food processor. I like to serve these gluten-free bean burgers with lettuce leaves or napa cabbage leaves as “buns.” Serve with roasted potatoes or roasted sweet potatoes for an easy plant-based meal! If you are following a special diet, such as the nightshade-free diet or an elimination diet, then only use acceptable toppings such as avocado, broccoli sprouts, and a spoonful of raw sauerkraut.
Ingredients
2
carrots
chopped
3
green onions
chopped
¼ cups
parsley
1 teaspoons
Herbamare
2 cups
cooked
long grain brown rice
1 cups
cooked
garbanzo beans
2 tablespoons
ground
golden flaxseeds
extra virgin olive oil
(for cooking)
Nutrition Facts
Per serving Recipe serves 4
- Protein 15%
- Net carbs 69%
- Fat 16%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 228kcal
- Protein
- 7.6g
- Total Carbohydrates
- 42.1g
- Dietary Fiber
- 7g
- Net Carbs
- 35.1g
- Total Sugars
- 4g
- Sucrose
- 1.4g
- Glucose
- 0.19g
- Fructose
- 0.17g
- Total Fat
- 3.6g
- Saturated Fat
- 0.52g
- Monounsaturated Fat
- 0.89g
- Polyunsaturated Fat
- 1.9g
- Sodium
- 393mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 9.5mg
- Thiamin (B1)
- 0.31mg
- Riboflavin (B2)
- 0.13mg
- Niacin (B3)
- 3.3mg
- Pantothenic Acid (B5)
- 0.64mg
- Vitamin B6
- 0.25mg
- Folate (B9)
- 101µg
- Choline
- 33.4mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 0.62mg
- Vitamin K1 (Phylloquinone)
- 90.8µg
Minerals
Minerals
- Calcium
- 55.4mg
- Iron
- 2.4mg
- Magnesium
- 80.6mg
- Phosphorus
- 212mg
- Potassium
- 384mg
- Zinc
- 1.7mg
- Copper
- 0.32mg
- Manganese
- 1.6mg
- Selenium
- 8.4µg
- Fluoride
- 0.98µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.2g
- Isoleucine
- 0.33g
- Leucine
- 0.57g
- Lysine
- 0.42g
- Methionine
- 0.13g
- Phenylalanine
- 0.39g
- Threonine
- 0.33g
- Tryptophan
- 0.09g
- Valine
- 0.38g
Non-Essential Amino Acids
- Alanine
- 0.39g
- Arginine
- 0.65g
- Aspartic Acid
- 0.83g
- Cystine
- 0.12g
- Glutamic Acid
- 1.5g
- Glycine
- 0.35g
- Hydroxyproline
- 0.01g
- Proline
- 0.34g
- Serine
- 0.38g
- Tyrosine
- 0.23g
Fatty Acids
Medium-Chain Fatty Acids (MCFAs)
- Capric Acid (10:0)
- 0.02g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 0.88g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.83g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 1.1g
Other
Carotenoids
- Alpha-Carotene
- 1061µg
- Beta-Carotene
- 2789µg
- Lutein + Zeaxanthin
- 438µg
- Lycopene
- 0.31µg
Plant Sterols (Phytosterols)
- Phytosterols
- 0.19mg
- Beta-Sitosterol
- 0.39mg
- Stigmasterol
- 1.6mg
Other Compounds
- Betaine
- 0.74mg