Rice Burgers (Vegan & Gluten Free)
Makes 12 Burgers
(Per serving 120kcals, 15.3g carbs, 3.8g protein, 4.2g fat, 0.3g salt)
480g Cooked Basmati Rice
320g Green Peas (boiled)
150g Red Onion (finely chopped)
116g Tofu Chunks (pre-cooked)
9g Minced Garlic (add more if you like!!)
x2 TBSP of Jerk BBQ sauce
x3 TBSP of Rapeseed Oil
x1 TBSP of Black Pepper
1/2 tsp of Salt
x1 TBSP of Mixed Herbs
-In a bowl, simply mix all the ingredients above (apart from the oil)
-Form 12 burgers out of the mixture
-Add the oil into a pan and lightly fry the burgers in batches over a medium heat for 5-10mins (make sure you flip the burgers halfway during the cooking time)
-Transfer to the oven and bake for a further 10mins maximum.
And that really is all it takes!! You can serve them inside burger buns, or just eat them on their own with a side salad and spicy dip of course!! Feel free to modify your choice of spices and you can even toss in some beans or other veggies you might like. In my house, the kids are a fan of Jerk BBQ sauce!!
The great thing about these burgers are they are half the amount of calories in a typical veggie burger AND do not require wheat flour to bind the burgers together, so they are 100% gluten free!!
It's time to focus on toning those legs!! No equipment needed, so check out this weeks fitness challenge. Oh and make sure you are sharing these fitness challenges with your friends and family :-)