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A Guide to Low Fat and Veggie Burgers 
 
by Nancy Berkoff May 24, 2005

Basic Veggie Burgers

Makes 8-10 burgers

This is a great “pantry” recipe, as many of the ingredients should be on your shelf. This is also a great way to use leftover veggies. If you don’t have the tofu used in this recipe, you can substitute prepared and cooled mashed potatoes.

  • 1 ½ cups canned sliced carrots, drained (reserve liquid)
  • 1 ½ cups canned cut green beans, drained
  • 1 ½ cups cooked pinto or red beans
  • 2 ½ cups dry bread crumbs
  • 2 Tablespoons vegetable oil or melted margarine
  • 1 Tablespoon dried parsley
  • ½ cup ketchup or chili sauce
  • 2 Tablespoons silken tofu
  • ½ teaspoon white pepper
  • ½ teaspoon celery salt
  • 1 teaspoon onion powder

Preheat oven to 325 degrees. Place carrots, green beans and pinto beans in a blender or food processor and puree until almost smooth.

Place mixture in a large bowl. Stir in remaining ingredients until well combined. If mixture is too thick, add some of the reserved carrot liquid; if it is too thin, add additional breadcrumbs.

Form mixture into burgers and place on nonstick baking sheet (or spray with vegetable oil spray). Bake for 30 to 40 minutes, or until thoroughly heated and lightly browned.

Note: this mixture can be pressed into a loaf pan and baked as a loaf.

Tofu Burgers

makes 6-7 burgers

This veggie burgers can be baked or pan fried. If you would like to use them as “meat”balls, they can be microwaved in sauce.

  • 2 cups firm tofu, drained and crumbled
  • 1 clove garlic, minced
  • 1/8 cup onions, minced
  • ½ cup wheat germ
  • ½ cup dry breadcrumbs
  • 1 Tablespoon soy sauce
  • ¼ cup fresh parsley, chopped
  • ½ cup celery, minced
  • ¼ cup bell peppers, chopped
  • 1/c cup water or carrot juice
  • oil for frying

In a large bowl mash tofu until almost smooth. Add all ingredients except water and combine until well mixed. Slowly add water or juice until mixture is thick enough to form burgers.

Form into small burgers and refrigerate for 30 minutes. Fry in oil until browned or bake (at 350 degrees) for 20 minutes, until heated and browned.

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