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

Source: Parents Magazine
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Veggie Burgers

Ingredients

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Directions

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  • 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.

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  • 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.

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  • 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.

Nutrition Facts (Veggie Burgers)

183 calories; 6 g total fat; 1 g saturated fat; 36 mg cholesterol; 177 mg sodium. 27 g carbohydrates; 4 g fiber; 7 g protein; 81 mg calcium; 2 mg iron;

Beans and Rice

Ingredients

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Directions

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  • 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.

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