Homemade Veggie Burgers

Recipe reprinted with permission from Big Green Cookbook by Jackie Newgent, RD (Wiley, 2009) pg 269-270; Season: Winter

 

HOMEMADE VEGGIE BURGERS

VEGETARIAN SOY BURGERS

Makes 6 servings:

1 burger each

Burgers . . . not-so-green. Veggie burgers . . . green. Homemade Veggie Burgers . . . very green. You can actually see the veggies so you know the burgers are 100 percent real. They’re real good for you and real good tasting, too. So good, in fact, you won’t need to glam them up with gobs of condiments; they’re actually tasty enough as is.

Ingredients

3 tablespoons peanut oil, or to taste
1 cup finely chopped broccoli florets and tender stems
1 cup finely chopped portobello or cremini mushrooms*
1 large shallot, minced
1 large clove garlic, minced
2 large organic eggs**
2 tablespoons unsalted natural almond, cashew, or peanut butter
1 tablespoon turbinado or Demerara sugar
2 teaspoons naturally brewed soy sauce
1 teaspoon sea salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
1 (14-ounce) package firm tofu, well drained and patted dry
1 cup whole-wheat breadcrumbs
1 medium carrot, unpeeled, scrubbed, and finely grated

Directions

  • Heat 1 tablespoon of the oil in a large stick-resistant skillet over medium heat. Add the broccoli and stir to coat with the oil. Cover and cook until just tender, about 3 minutes. Stir in the mushrooms, shallot, and garlic. Cover with the lid, and cook for 1 minute, then turn off the heat. Let “lid cook” (cook covered while the burner is off) until all vegetables are tender, about 3 minutes.
  • Meanwhile, lightly beat the eggs with a fork in a large mixing bowl. Stir in the almond butter, sugar, soy sauce, salt, and pepper until combined. Stir in the tofu, breadcrumbs, and carrot until combined. Stir in the broccoli mixture, then thoroughly combine with your hands. Firmly form the mixture into 6 patties, about 1/2-cup mixture each.
  • Heat 1 tablespoon of the oil in the skillet over medium-high heat. Sauté 3 of the patties until well-browned and cooked through, about 3 minutes per side. Repeat with the remaining oil and patties. Taste and adjust seasoning.
  • Serve on whole grain (egg- and dairy-free, if desired) rolls or buns with lettuce, tomato, onion, and condiments of choice.

Per serving:

250 calories, 15g total fat, 2.5g saturated fat, 0g trans fat, 70mg cholesterol, 540mg sodium, 19g total carbohydrate, 4g dietary fiber, 12g protein, 15IU/78IU* vitamin D

*You can increase the vitamin D level of this dish by purchasing mushrooms which have been exposed to ultraviolet light. All other nutritional values remain unchanged.

**This recipe can be made without eggs. If making without eggs, form this more delicate mixture into 12 mini-burgers.

Little Green Cooking Tip

Vegetarian foods are not just for vegetarians anymore, especially vegetarian burgers. Instead of buying a packaged variety of veggie burgers, try them homemade—at least from time to time.

Go Local

Fresh is best. Instead of buying a jar of nut butter that’s made halfway across the country, head to a local market or health food store where you may find them freshly grinding peanut, almond, or other nut butters. Some markets even have do-it-yourself stations set up so you can grind just the amount you need, even if just 2 tablespoons.

 

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