Meatless Burgers


On the menu:

Four Seasons Vegetable Burgers
Chickpea Burgers



Four Seasons Vegetable Burgers

Makes 8 burgers

Ingredients

2 teaspoons olive oil
1 cup finely chopped onion
1 cup coarsely grated carrots
1 cup coarsely grated turnips
1 cup coarsely grated zucchini
1/2 cup coarsely grated beets
2 cloves garlic, minced
1/2 teaspoon ground cumin
1/2 cup instant rolled oats, soaked in 1/2 cup water for 5 minutes, then drained
1-1/2 cups mashed potatoes
1/2 cup cooked rice
1 tablespoon minced fresh dill, tarragon, or basil
salt and freshly ground black pepper
spray oil for sautéing or grilling


Cooking Instructions:

  1. Heat the oil in a large non-stick skillet. Add the grated vegetables, garlic, and cumin and cook over medium heat until the vegetables are tender and the liquid has evaporated, 10 to 15 minutes. Do not let brown. Remove the pan from the heat and let cool.
  2. Wring the water out of the oats. Stir the oats into the vegetable mixture with the remaining ingredients. Add salt and pepper to taste.
  3. Wet your hands and form the mixture into 8 thick burgers. Arrange the burgers on a plate spread with plastic wrap and chill for at least 3 hours.
  4. Grill the vegetable burgers as described above, spraying the vegetable grate with oil. Alternatively, arrange the burgers on an oiled non-stick baking sheet, lightly spray the tops with oil, and broil. To sauté, add a teaspoon or two of oil to a non-stick skillet. Cook the burgers over medium heat until crusty. Whichever method you use, you'll need about 4 to 6 minutes per side cooking time. Turn the burgers with a spatula as gently as you can.

Serve the burgers on buns with onion, tomato, lettuce, and your favorite condiments.

Nutrition Facts (per burger):

Calories: 90
Fat: 2 grams
Saturated Fat: 0 grams
Sodium: 200 milligrams
Total Carbohydrates: 58 grams
Dietary Fiber: 3 grams
Protein: 17 grams
% calories from fat: 12%
% calories from saturated fat: 1%

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Chickpea Burgers

Makes 8 burgers

Ingredients

2 medium potatoes, peeled and cut into 1 inch pieces
salt
2 teaspoons olive oil
1 small onion, finely chopped
1 small red bell pepper, finely chopped
3 cloves garlic, minced
1 tomato, chopped (with juices)
1/2 teaspoon ground cumin
3 tablespoons tomato paste
3 tablespoons finely chopped flat leaf parsley
3 cups cooked chick peas
freshly ground black pepper and a pinch of cayenne
about 1/4 cup dried breadcrumbs
spray oil or olive oil for cooking the burgers

Cooking Instructions:

  1. Place the potatoes in a large saucepan with 6 cups cold salted water. Boil the potatoes until tender, 8 to 10 minutes. Drain potatoes in a colander and set aside.
  2. Heat the oil in a large non-stick skillet. Add the onion, pepper, garlic, tomatoes, and cumin and cook over medium heat until lightly browned and dry, 3 to 5 minutes. Stir in the tomato paste, parsley, chick peas, and potatoes and simmer for a few minutes. Add salt, pepper, and cayenne to taste. Let the mixture cool to room temperature.
  3. Coarsely puree the chick pea mixture in a food processor, adding the bread crumbs as a thickener. (Run the machine in short bursts and don't over process.) Wet your hands and form the mixture into 8 patties. Arrange the patties on a plate spread with plastic wrap and chill for at least 3 hours.
  4. Cook the burgers following the instructions above. Serve the burgers on buns with onion, tomato, lettuce, and your favorite condiments.

Nutrition Facts (per burger):

Calories: 330
Fat: 5 grams
Saturated Fat: 0 grams
Sodium: 200 milligrams
Total Carbohydrates: 58 grams
Dietary Fiber: 11 grams
Protein: 17 grams
% calories from fat: 12%
% calories from saturated fat: 1%

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About Steven Raichlen

Steven Raichlen is the author of 20 books, including the IACP/ Julia Child Award-winning Barbecue Bible and the new Barbecue Bible Sauces, Rubs, and Marinades (both published by Workman) and the High-Flavor, Low-Fat Cooking series, which won two James Beard Awards. He recently created a Barbecue University at the Greenbrier Resort in West Virginia. You can reach him at his web site: www.barbecuebible.com.

He has appeared numerous times on national television, including The Today Show and Good Morning America as well as CNN and The Discovery Channel. Raichlen lives in Coconut Grove, Florida, with his wife Barbara.


 




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