All-Star Veggie Burger
Use soy. No, use beans. No, use oats. No, use rice. Hey, why not use them all? This veggie burger is an alternative to eating its beefy cousin (and can be used together). It’s high in fiber and as a stand alone patty, actually tastes pretty good. Once you layer the ketchup, the mustard, pickles, etc. you won’t be able to tell the difference.
Categories: Lunch, Low Calorie, Dinner, Low Fat, Low Cholesterol, Dairy-Free, High Fiber Diet, Vegetarian
- 1 cup cooked brown rice
- 3/4 teaspoon garlic powder
- 8 fresh basil leaves, chopped
- 1/4 cup quick cooking oats
- 1 (14 ounce) package firm tofu
- 1/4 cup oat bran
- 2 teaspoons vegetable oil
- 1/2 teaspoon ground black pepper
- 1 (15.5 ounce) can garbanzo beans, drained and mashed
- 5 tablespoons Korean barbeque sauce
- 1/2 teaspoon salt
- 3/4 teaspoon dried sage
- In a large bowl, stir together the mashed garbanzo beans and basil.
- Mix in the oat bran, quick oats, and rice; the mixture should seem a little dry.
- In a separate bowl, mash the tofu with your hands, trying to squeeze out as much of the water as possible.
- Drain of the water, and repeat the process until there is hardly any water worth pouring off.
- It is not necessary to remove all of the water.
- Pour the barbeque sauce over the tofu, and stir to coat.
- Stir the tofu into the garbanzo beans and oats.
- Season with salt, pepper, garlic powder, and sage; mix until well blended.
- Heat the oil in a large skillet over medium-high heat.
- Form patties out of the bean mixture, and fry them in hot oil for about 5 minutes per side.
- Serve as you would burgers.
Servings: 8, Calories: 162, Fat: 4.7g, Cholesterol: 0mg, Sodium: 340mg, Carbohydrate: 23.8g, Protein: 8.4g
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