Mushroom and Rice Veggie Burgers

Makes 6 servings

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2 tablespoons unsalted butter

5 cups stemmed and finely chopped

cremini mushrooms (about 1 pound)

5 cloves garlic, chopped

sea salt and freshly ground pepper

¼ cup ground flaxseed (flax meal)

½ cup freshly grated Parmesan cheese

1 cup cooked chickpeas, drained well

¼ cup fresh flat-leaf parsley leaves

1 egg

1 teaspoon fennel seeds

2½ tablespoons tahini

3 tablespoons tamari or soy sauce

2 cups cooked and cooled brown rice

1 to 2 tablespoons

old-fashioned rolled oats, as needed

4 large shallots, sliced thin

1 teaspoon extra virgin olive oil or coconut oil

6 whole grain English muffins

¾ cup hummus

2 avocados, peeled and sliced

2 cups arugula

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1.   Melt the butter in a large saute pan. Add the mushrooms, garlic, and a pinch of salt and saute until the mushrooms are softened and the excess water has cooked off, 8 to 10 minutes. Turn off the heat and set aside to cool.

2.   Combine the ground flaxseed, Parmesan, chickpeas, dates, parsley, egg, fennel seeds, tahini, tamari, ½ teaspoon of the salt and 1 teaspoon of the pepper in a food processor. Give the mixture a few pulses to combine well and transfer to a large mixing bowl. Once the mushrooms are at room temperature, add them, along with any juices in the pan, to the bowl, along with the rice and stir to combine. Cover and refrigerate for about 10 minutes. At this point, the mixture should be pretty moist, but if it seems too wet to form into a patty, stir in 1 to 2 tablespoons of oats to soak up some of the moisture. The recipe can be prepared to this point up to a day in advance.

3.   Arrange a rack in the upper third of the oven and preheat to 475 degrees. Form the mixture into six patties, each about 1 inch thick. Line a baking sheet with parchment paper or a nonstick silicone baking mat and arrange the patties on the baking sheet with space in between. Bake them until toasted on top, 14 to 18 minutes.

4.   While the burgers cook, prepare the shallots. Warm the oil in a saute pan over medium heat. Add the shallots and a pinch of salt and saute until the edges begin to brown, 5 to 7 minutes. Set aside for assembly.

5.   After removing the patties from the oven, toast the English muffins while the burgers rest for a moment. Put a swipe of hummus on each muffin half and assemble the burgers by layering the patty, avocado slices, arugula, and the sauteed shallots. Serve immediately.

- From The Sprouted Kitchen by Sara Forte

Per serving: 825 calories, 31 g fat, 7.8 g saturated fat, 45 mg cholesterol, 110.6 g carbohydrates, 30.1 g protein, 1008 mg sodium, 20.6 g fiber.