Estimated Nutrition (whole recipe, rough)
Counts 12 of 16 ingredients — the other 4 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 Seed | 1 oz (28g) hulled | 165 |
| Oat | 1/2 cup dry (40g) | 154 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Fennel | 1/2 bulb (87g) | 27 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Sage | 1 tsp ground (0.7g) | 2 |
| Amaranth | not in our table | 0 |
| Seed | not in our table | 0 |
| Anise | not in our table | 0 |
| Coriander | 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 short-grain brown rice
- 1?2 cup amaranth
- 1 cup rolled oats
- 1?2 cup sunflower seeds
- 1 Tbs. plus 2 tsp. olive oil
- 1 cup finely chopped onion (1 medium)
- 2 tsp. minced garlic
- 1?4 cup finely chopped celery
- 1 tsp. fennel seeds
- 1?2 tsp. dried sage
- 1?4 tsp. dried thyme
- 1?4 tsp. anise seed
- 1?4 tsp. ground coriander
- 1 1?4 cups small bread cubes
- 1 1?2 tsp. tamari or soy sauce
- =
Directions
1.In medium saucepan, combine rice and 1 cup water. Bring to a boil. Reduce heat, cover and cook until rice
is tender and all liquid has been absorbed, about 30 minutes. Remove from heat and let stand 5 minutes. Stir and let cool completely.
2.Meanwhile, in another medium pan, combine amaranth, 1 1?2 cups water and pinch of salt. Bring to a boil. Reduce heat, cover and cook until all liquid has been absorbed and amaranth has a creamy consistency, 20 to 25 minutes. Remove from heat and let stand 5 minutes. Stir and let cool completely.
3.In large saucepan pot, bring 2 cups water and pinch of salt to a boil. Add oats and cook, stirring occasionally, until oats have absorbed all water, about 8 minutes. Let cool completely.
4.In food processor, grind sunflower seeds to coarse meal. Transfer to small bowl and set aside.
5.Add rice to food processor and pulse on/off until grains break up and mixture becomes sticky.
6.In medium saucepan, heat 2 teaspoons oil over medium heat. Add onion, garlic, celery, dried herbs and spices, 1?4 teaspoon freshly ground pepper and pinch of salt and cook, stirring occasionally, until onion has softened, about 5 minutes. Remove from heat and let cool completely.
7.Preheat oven to 350?F. In large bowl, combine rice, amaranth, oats, onion-celery mixture, bread cubes, tamari or soy sauce and molasses. Shape mixture into 12 small patties.
8.In large skillet, heat 1 tablespoon oil over medium heat. Cook patties in batches until golden brown, about 2 to 3 minutes per side. When all patties are cooked, transfer them to baking sheet and bake 15 minutes. Serve warm.