Veggie Burgers

These vegetable and bean cakes make a delicious meatless burger when served on a bun with your favorite toppers.

from Parents Magazine

Veggie Burgers
Yield: 6 burgers Prep 15 mins Cook 4 mins

Ingredients

  • 2 tablespoons finely chopped carrot
  • 2 tablespoons finely chopped red pepper
  • 2 tablespoons frozen whole kernel corn
  • 1 cup cooked beans and rice (see recipe below)
  • 1 egg yolk
  • 1 tablespoon fine dry bread crumbs
  • 1 tablespoon olive oil
  • 6 small whole grain buns
  • 6 small Bibb lettuce leaves
  • 6 tomato slices
  • 1/4 cup plain yogurt
  • 2 teaspoons honey mustard

Make It

1. Place carrots, red pepper, and corn in a microwave-safe bowl and add 1 Tbs. water. Cover with wax paper and microwave on High for 2 minutes or until tender. Drain and set aside.

2. Place beans and rice in a bowl and mash with a fork. Stir in cooked veggies and egg yolk. With wet hands, shape well-rounded tablespoons of mixture into balls, then roll in bread crumbs to coat. Flatten into patties.

3. Heat oil in a skillet on medium. Cook patties for 2 to 3 minutes per side. Serve in buns with lettuce, tomato, and a dip made of stirred yogurt and honey mustard.

Beans and Rice

Yield: 2 cups

Ingredients

  • 1/2 cup finely chopped onion
  • 1 tablespoon olive oil
  • 1/4 cup uncooked brown rice
  • 1 1/4 cups low-sodium chicken broth
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon pepper
  • 1 15 ounce can black beans, rinsed and drained

Make It

1. In a 10-inch skillet cook onion in olive oil until tender (4 minutes). Stir in uncooked brown rice; stir for 1 minute. Add chicken broth, thyme, and pepper. Bring to boiling; reduce heat. Cover and simmer 40 minutes. Stir in black beans. Heat through. Makes 2 cups.

Nutrition Facts

Amount Per Serving: cal. (kcal): 183, Fat, total (g): 6, chol. (mg): 36, sat. fat (g): 1, carb. (g): 27, fiber (g): 4, pro. (g): 7, sodium (mg): 177, calcium (mg): 81, iron (mg): 2, Percent Daily Values are based on a 2,000 calorie diet.
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