Directions:
- Saute onions and garlic in 1 tablespoon oil over medium heat until translucent.
- Do not brown.
- Add coriander and cumin and cook 2 more minutes.
- If using mushrooms, add and saute 5 minutes more.
- Put the onion, mushroom,spice mixture in a large bowl and add the grated carrots, nuts, parsley, salt (or miso) and pepper.
- Process the rice and beans until pureed.
- Add to the bowl.
- If using tofu, add to the bowl now.
- Mix the works gently with your hands (yes, your hands) to distribute the ingredients evenly.
- Don't pound or mush.
- Dust your hands well with flour and form the mix into six generous patties, squeezing firmly.
- In a large iron skillet, heat the rest of the oil on medium.
- Without crowding them, cook the patties for 4 minutes on each side or until deep golden brown.
- Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 202.36 Kcal (847 kJ) | ||
| Calories from fat | 101.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.29g | 17% | |
|---|---|---|---|
| Sodium | 228.32mg | 10% | |
| Potassium | 328.19mg | 7% | |
| Total Carbs | 21.5g | 7% | |
| Sugars | 4.19g | 17% | |
| Dietary Fiber | 4.88g | 20% | |
| Protein | 5.74g | 11% | |
| Vitamin C | 7.4mg | 12% | |
| Vitamin A | 0.4mg | 14% | |
| Iron | 1.4mg | 8% | |
| Calcium | 44.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 144.58 Kcal (605 kJ) | ||
| Calories from fat | 72.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.07g | 17% | |
|---|---|---|---|
| Sodium | 163.13mg | 10% | |
| Potassium | 234.48mg | 7% | |
| Total Carbs | 15.36g | 7% | |
| Sugars | 3g | 17% | |
| Dietary Fiber | 3.49g | 20% | |
| Protein | 4.1g | 11% | |
| Vitamin C | 5.3mg | 12% | |
| Vitamin A | 0.3mg | 14% | |
| Iron | 1mg | 8% | |
| Calcium | 31.5mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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