Veggie Burgers
The beef hamburger is appreciated for many reasons--its nutritional attributes, however, not being among them. Veggie burgers, on the other hand, rarely have the meatiness many people crave. This version seasoned with mint and scallions, has the best virtues of both burgers.
  • 1 cup water
  • 1/4 teaspoon salt
  • 1/2 cup bulgur
  • 2 large carrots, shredded
  • 4 ounces firm tofu
  • 1 egg white
  • 3 tablespoons chopped fresh mint
  • 3 tablespoons minced scallions
  • 1/4 teaspoon cayenne pepper
  • 1/3 cup plain dried bread crumbs
  • 1/3 cup flour
  • 2 tablespoons reduced-sodium ketchup
  • 2 teaspoons Dijon mustard
  • 1 tablespoon olive oil
  • 4 hamburger buns
  • 4 Romaine lettuce leaves
  • 4 large slices or 12 small slices of tomato
  • 1/2 cup alfalfa sprouts

1. In large covered saucepan, bring water and salt to a boil over medium heat. Add bulgur and carrots, remove from heat, cover and let stand until bulgur has softened and absorbed all liquid, about 15 minutes. Drain well.

2. In large bowl, mash tofu. Stir in bulgur mixture, egg white, mint, scallions and cayenne, stirring well. Stir in bread crumbs, 1/4 cup of flour, ketchup and mustard.

3. Preheat oven to 400°F. Form bulgur mixture into 4 patties about 1 inch thick and 4 inches in diameter. Dredge patties in remaining flour.

4. In large nonstick skillet, heat oil over medium heat. Add patties to skillet and saute until crusty, about 4 minutes per side. Transfer to a nonstick baking sheet and bake 5 minutes, or until heated through.

5. Serve burgers on hamburger buns with lettuce, tomato and alfalfa sprouts.

Nutritional Information
Per serving: 367 calories, 9.2g total fat, 1.5g saturated fat, 4.3g monounsaturated fat, 2.4g polyunsaturated fat, 6.8g dietary fiber, 15g protein, 58g carbohydrate, 0mg cholesterol, 624mg sodium.
Good source of: beta-carotene, fiber, iron, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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