These burgers are really substantial and super-satisfying, because of the richness and nutritional-density of the sunflower seeds, which are tiny powerhouses of protein, fiber, iron, calcium, necessary fats and other critical nutrients that’ll keep you going a long time.
Makes 8-10 burgers
3 tablespoons olive oil
1 small red onion or 1/2 large, chopped
2 large cloves garlic, chopped
1 1/2 cups cooked brown rice
1 cup raw, unsalted sunflower seeds
1 carrot, chopped
1 stalk celery, chopped
3/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup cilantro or parsley, chopped
Sauté all the ingredients except the cooked rice and cilantro or parsley in the olive oil in a large sauté pan on medium heat. Cook for about 12 minutes, stirring often, until the vegetables begin to soften. Process the cilantro or parsley in a food processor. Add the vegetable and sunflower seed mixture, in batches if necessary, and process until ground and sticky. Refrigerate the mixture until it cools, a half hour or more. Form patties and cook in a little bit of olive or grape seed oil in a large sauté pan or griddle. Cook the burgers about 5 minutes on each side, or until browned.