Brown Rice Cuban Burgers

A wholesome, meatless option for a weeknight meal or backyard entertaining, these convenient, healthy burgers are richly flavourful. Made with ingredients from all food groups, health-conscious vegetarians and non-vegetarians alike will be wowed by this crowd-pleasing option.


2 cups (500 mL)                  gluten-free vegetable or chicken broth

1 cup (250 mL)                     U.S. long grain brown rice

¼ cup (50 mL)                     safflower oil (or a light flavoured cooking oil), divided

½ cup (125 mL)                    finely diced red onion

½ cup (125 mL)                    finely diced red pepper

½ cup (125 mL)                    finely diced mushrooms

1                                                clove garlic, minced

1 tsp (5 mL)                            each, ground cumin and coriander

½ tsp (2 mL)                         each, coarse salt and red pepper flakes (less if desired)

1/2 cup (125 mL)                   gluten-free seasoned breadcrumbs

1 cup (250 mL)                      canned black beans, drained and rinsed well

2 oz (60g)                               Queso or crumbled feta

1                                                egg, lightly beaten




In saucepan, bring broth and rice to a boil over medium high heat. Reduce heat to low, cover and cook until all liquid has been absorbed, about 40 minutes. Let cool slightly.

In skillet, heat 1 tbsp (15 mL) of oil over medium-high heat. Cook red onion until tender, about 5 minutes. Stir in red pepper and mushrooms and cook until tender, about 5 minutes. Stir in garlic, cumin, coriander, salt and red pepper flakes and cook one minute.

Scrape onion mixture into the bowl of a food processor. Add breadcrumbs, cooked brown rice, black beans, queso or feta and egg and pulse until combined.

Using wet hands (will help mixture from sticking), form into ½ cup (125 mL) patties.

Cook in batches in a large, non-stick skillet over medium low heat, using 1 tbsp (15 mL) of the oil at a time until golden brown, about 6 to 8 minutes per side.

Serve on gluten-free buns with dill pickle slices and a yogurt cilantro sauce (and some extra Queso if you’re feeling decadent).

Makes 6 burgers.

Tip: Add ¼ cup (50 mL) of chopped fresh cilantro to the burger mixture for added flair. Use regular breadcrumbs instead of gluten-free breadcrumbs if you prefer.

PER SERVING: about 270 cal, 7 g pro, 12 g total fat (2 g sat fat), 34 g carb, 4 g fibre,

40 mg chol, 200 mg sodium. %RDI: iron 8%, calcium 6%, vit A 15%, vit C 35%


Source: USA Rice Federation,