Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/2 cup sunflower kernels
- 1 16-ounce can garbanzo beans, drained and mashed
- 3 cups cooked brown rice
- 1 medium onion, chopped
- 1 medium carrot, shredded
- 1/2 cup Italian-style breadcrumbs
- 1/3 cup chopped fresh parsley
- 2 eggs, lightly beaten
- 1/4 cup soy sauce
- 1 teaspoon dried thyme
- vegetable oil for frying
- 8 slices french bread, toasted
- Condiments:
- shredded lettuce
- chopped tomato
- mayonnaise
- Toast sunflower kernels on baking sheet in 350 degree oven 5 to 7 minutes until golden.
- Combine sunflower kernels, beans, rice, onion, carrot, breadcrumbs, parsley, eggs, soy sauce and thyme. Form into 8 rectangular patties.
- Pan-fry burgers in oil in large skillet over medium-high heat until thoroughly heated about 4 minutes per side. Serve on French bread with condiments.
- =
Directions
Toast sunflower kernels on baking sheet in 350 degree oven 5 to 7 minutes until golden.
Combine sunflower kernels, beans, rice, onion, carrot, breadcrumbs, parsley, eggs, soy sauce and thyme. Form into 8 rectangular patties.
Pan-fry burgers in oil in large skillet over medium-high heat until thoroughly heated about 4 minutes per side. Serve on French bread with condiments.