Savoury Vegetarian Burgers Recipe
Servings: 4
Ingredients
- 3/4 lb Hard tofu
- 4 tsp Extra virgin olive oil, divided
- 1/3 c. Chopped green onions
- 1 c. Finely grated carrot
- 1 c. Finely minced green cabbage
- 1 med Clove garlic, peeled and
- Â Â Forced through a press
- 1/2 c. Whole wheat flour
- 2 Tbsp. Nutritional yeast
- 2 Tbsp. Ketchup
- 2 Tbsp. Finely chopped parsley
- 2 Tbsp. Sesame seeds
- 4 tsp Taco seasoning mix
- 1/8 tsp Cayenne pepper
- 1/4 tsp Salt
- Â Â Several grindings freshly
- Â Â Grnd black pepper
- 1/4 c. Wheat germ
- 4 x Hamburger buns, toasted
- Â Â Assorted condiments
Directions
- 1. Drain the tofu and slice thinly. Place on a paper towel-lined baking sheet and a couple of cans to weight down. Let drain for 45 min.
- 2. In a nonstick skillet heat 2 tsp. oil over medium heat. Add in the onion, carrot, cabbage and garlic; saute/fry 5 min. Cold slightly.
- 3. Process the liquid removed tofu in a food processor till creamy. Add in the flour, yeast, ketchup, parsley, sesame seeds, taco seasoning, cayenne, salt and pepper; process till smooth. Add in the vegetables and process till the vegetables are finely minced and incorporated.
- 4. Form the mix into 4 patties and dredge in wheat germ. Heat 1 tsp. oil in a large nonstick skillet over medium heat. Add in the burgers and cook 5 min. Turn and add in another tsp. oil; continue cooking 4 min, or possibly till heated through. (Serve on toasted buns with condiments.)
- Note: Nutritional yeast can be found inhealth food stores. If unavailable substitute 2 Tbsp. wheat germ.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 220g | |
| Recipe makes 4 servings | |
| Calories 342 | |
| Calories from Fat 107 | 31% |
| Total Fat 12.23g | 15% |
| Saturated Fat 2.0g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 563mg | 23% |
| Potassium 518mg | 15% |
| Total Carbs 45.09g | 12% |
| Dietary Fiber 5.8g | 19% |
| Sugars 7.67g | 5% |
| Protein 15.32g | 25% |
