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Savoury Vegetarian Burgers

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Recipe

 

Yield

4 burgers

Prep

1 hrs

Cook

15 min

Ready

1 hrs
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
¾ pound tofu
firm
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4 teaspoons olive oil
divided
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cup scallions, spring or green onions
minced
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1 cup carrots
finely grated
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1 cup cabbage
finely chopped
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1 medium garlic cloves
peeled and pressed
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½ cup whole-wheat flour
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2 tablespoons nutritional yeast flakes
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2 tablespoons ketchup
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2 tablespoons parsley leaves
finely minced
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2 tablespoons sesame seeds
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4 teaspoons taco seasoning mix
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teaspoon cayenne pepper
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¼ teaspoon salt
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1 x black pepper
ground
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¼ cup wheat germ
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4 each hamburger buns
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Ingredients

Amount Measure Ingredient Features
340.2 g tofu
firm
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2E+1 ml olive oil
divided
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79 ml scallions, spring or green onions
minced
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237 ml carrots
finely grated
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237 ml cabbage
finely chopped
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1 medium garlic cloves
peeled and pressed
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118 ml whole-wheat flour
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3E+1 ml nutritional yeast flakes
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3E+1 ml ketchup
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3E+1 ml parsley leaves
finely minced
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3E+1 ml sesame seeds
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2E+1 ml taco seasoning mix
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0.6 ml cayenne pepper
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1.3 ml salt
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1 x black pepper
ground
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59 ml wheat germ
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4 each hamburger buns
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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 minutes.

  2. In a nonstick skillet heat 2 teaspoons oil over medium heat. Add the onion, carrot, cabbage and garlic; sauté 5 minutes. Cool slightly.

  3. Process the drained tofu in a food processor until creamy. Add the flour, yeast, ketchup, parsley, sesame seeds, taco seasoning, cayenne, salt and pepper; process until smooth. Add the vegetables and process until the vegetables are finely chopped and incorporated.

  4. Form the mixture into 4 patties and dredge in wheat germ. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add the burgers and cook 5 minutes. Turn and add another teaspoon oil; continue cooking 4 minutes, or until heated through. (Serve on toasted buns with condiments.)

Note: Nutritional yeast can be found in health food stores. If unavailable substitute 2 tablespoons wheat germ.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 184g (6.5 oz)
Amount per Serving
Calories 29646% from fat
 % Daily Value *
Total Fat 15g 24%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 378mg 16%
Total Carbohydrate 9g 9%
Dietary Fiber 7g 28%
Sugars g
Protein 39g
Vitamin A 102% Vitamin C 24%
Calcium 66% Iron 25%
* based on a 2,000 calorie diet How is this calculated?
 

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