Meatless Monday: Burger bonanza! Carrot rice nut burgers

Oct 24, 2011 at 9:00 a.m. ET

A veggie that can grow in almost all seasons, carrots seem to be a go-to snack for dieters and simply smart snackers alike! Whether you like to munch on them plain, put them in salads or turn them into a steamed side dish, keep doing what you're doing because they're good for you!

Carrot, rice, nut veggie burger

Orange you glad carrots are good for you?

Carrots are rich in beta-carotene, which is converted into vitamin A in the body. Most everyone knows carrots are good for your eyes, which need vitamin A to function properly, but they're also good for your skin, immune system and can protect against heart disease and certain cancers.

Research also shows that carrots may help control blood sugar levels and reduce the risk of developing diabetes. They're also pretty high on the list when it comes to foods filled with fiber, which can help fight cholesterol.

Get more golden goodness

Since carrots are so good for you (and are one of the most convenient snacks), you may need a few ideas for how you can get more into your meals. Check out some of these ideas:

  • Drink your carrots! Juice them in combination with other fruits and veggies for a delicious, healthy drink.
  • Add them to soups and salads. They're easy to just slice and toss and taste great with just about any soup or salad option.
  • Shred them. Once shredded, add them to zucchini bread, burger and lasagna recipes.
  • Crunch and munch them. Carrots are great take-along snacks. You can even find them at the grocery store in individual snack bags. You can also slice regular carrots into sticks and eat them with your favorite low-fat dip.

Here is a healthy, meatless burger option that includes carrots. Give it a try!

Carrot rice nut burgers

Makes 10 burgers (reduced by half from the original recipe)


  • 1-1/2 cups uncooked brown rice
  • 3 cups water
  • 1/2 cup toasted cashews
  • 1/2 pound toasted unsalted sunflower seeds
  • 1/2 sweet onion, chopped
  • 3 carrots, chopped
  • 2 teaspoons extra virgin olive oil
  • Salt to taste


  1. In a large pot, bring the rice and water to a boil. Reduce heat to low, cover, and simmer 45 minutes.
  2. Oil the grill grate and preheat the grill for high heat.
  3. Using a food processor, grind the toasted cashews and sunflower seeds to a fine meal. Transfer to a large bowl. Pulse the onion and carrots in the food processor until finely shredded, and mix with the ground nuts. Place the cooked rice and olive oil in the food processor, and pulse until smooth. Mix into the bowl. Season with salt. Form the mixture into patties.
  4. Grill the patties six to eight minutes on each side, until nicely browned.
Recipe courtesy of All Recipes.

Meatless Monday is quickly making its way around the country (and the world)! Read why Meatless Mondays are so popular in schools, from lesson plans to the lunchrooms.

More Meatless Monday Meal ideas

Squash recipes for the season
Go meatless with green beans
How to go six days beyond Monday
Breakfast for dinner