Vegan and veggie burgers

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Vegan Burger and Other Meatless Patties

 

Recipe By :Harriet Yafuso, Maui, HA

Serving Size : 8 Preparation Time :0:00

Categories : Sandwiches

 

Amount Measure Ingredient -- Preparation Method

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1 cup cooked garbanzo beans

1/4 cup rice milk (see note)

1 cup rolled oats

1/2 cup minced green bell peppers

1/2 cup shredded carrots

1 onion -- minced

1/2 cup walnuts -- chopped fine

1 tablespoon Liquid Aminos (see note)

2 teaspoons McKay's Beef Style Seasoning (see note) or bouillon

1 teaspoon sage

 

Process garbanzos and milk in a blender until smooth, adding more milk if

needed. Pour into a bowl and add remaining ingredients.

 

Drop by spoonfuls onto a skillet sprayed with oil. Flatten each patty with the

back of a spoon. Cover and brown slowly, about 20 minutes per side. Makes 8

patties. Approximate nutritional information, per patty: 140 calories, 6.5 g

total fat, 1 g saturated fat, no cholesterol, 210 mg sodium.

 

 

How to Make your Own veggie burger -- This recipe is an example of how to make

your own veggie patties or meat-free loaf. Simply make your choice of one

ingredient from each of the following categories.

 

Legumes: 2 cups of cooked lentils, tofu or kidney, garbanzo, pinto or soy beans

 

Grains: 1 to 2 cups of whole-grain bread crumbs or cereal flakes, rolled oats,

brown rice, Grape-Nuts cereal, wheat cracker crumbs or croutons.

 

Nuts: 1/2 cup chopped nuts or pumpkin or sunflower seeds.

 

Liquid: 1/2 cup vegetable broth, soy or grain milk, tomato juice or sauce.

 

Binder: 2 tablespoons soy or wheat flour, 2 to 3 tablespoons gluten flour, 3

tablespoons potato flour or tapioca, 1/2 cup cooked oatmeal or Cream of Wheat.

 

Seasonings: 1/2 to 1 teaspoon of any combination of spices such as cumin, basil,

oregano, parsley, rosemary, sage, celery salt, garlic, onion salt, Liquid

Aminos.

 

Vegetable seasonings: 1 chopped onion, 1 to 2 cloves minced garlic, 2-3

tablespoons pimento, etc.

 

Mix ingredients. To make a loaf, press into a sprayed pan and bake at 350

degrees for 45 minutes. Or form into patties and bake or brown in a skillet.

 

Source:

" http://starbulletin.com/1999/09/01/features/story1.html "

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Per Serving (excluding unknown items): 129 Calories; 5g Fat (35.2% calories from

fat); 5g Protein; 16g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 350mg

Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0

Other Carbohydrates.

 

NOTES : Rice milk is available in supermarkets next to canned or boxed milks.

Liquid Aminos is a substitute for soy sauce and is available at Longs Drugs

stores and health food markets. McKay's seasoning is available at health-food

stores.

 

Nutr. Assoc. : 0 5062 0 0 0 0 0 199 0 0

 

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