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Zucchini Squash Burgers

 

72

Yield

6

servings

Prep

22

min

Cook

8

min

Ready

30

min

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

Ingredients

5 each zucchini
or ay other variety of summer squash
2 tablespoons vegetable oil
4 x garlic cloves
*
4 each onions
large, diced
2 each carrots
diced
1 each green bell peppers
diced
5 tablespoons tahini (sesame paste)
or peanut butter
3 tablespoons soy sauce, tamari
½ teaspoon paprika
½ teaspoon oregano
*
½ teaspoon basil
*
½ teaspoon sea salt
teaspoon red pepper flakes
optional
*
½ cup sesame seeds
½ cup sunflower seed meal
*
1 cup cornmeal
or flour, or soy powder

Directions

Slice the zucchini and place in a large pot with ½ cup water, adding enough squash to fill the pot.

Steam over medium heat for 7 minutes, until soft.

Heat the oil in a large skillet over medium heat; add the garlic, onions, carrots, celery, and pepper; sauté for 7 minutes, until vegetables are tender.

Drain the zucchini and mash well.

Add the sautéed vegetables, tahini, seasonings, sesame seeds, sunflower seed meal, and corn meal.

The batter should be thick not wet--add flour if needed.

Preheat oven to 375℉ (190℃).

Oil a cookie sheet. Using a tablespoon, make patties and place them on the sheet. Bake for 8 minutes on each side, until golden brown.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 336g (11.9 oz)
Amount per Serving
Calories 32850% of calories from fat
 % Daily Value *
Total Fat 18g 28%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 756mg 32%
Total Carbohydrate 12g 12%
Dietary Fiber 8g 33%
Sugars g
Protein 20g
Vitamin A 80% Vitamin C 84%
Calcium 23% Iron 26%
* based on a 2,000 calorie diet How is this calculated?

 

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