dish
Four Seasons Vegetable Burgers

8
Serves
95
Calories
12
Nutrients
11
Vitamins

Ingredients

2 teaspoons olive oil
1 cup finely chopped onion
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

Cooking Instructions

1. Heat the olive 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 the vegetables brown. Remove the pan from the heat and let cool.

2. Press the water out of the oats. Stir the oats into the vegetable mixture with the remaining ingredients. Add the salt and pepper to taste.

3. With wet hands 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. Pre-heat the grill.

5. Spray the grill grate with non-stick cooking spray and grill the burgers over medium heat for about 5 minutes on each side. 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 2 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.

5. Serve the burgers on rolls with onions, tomatoes, lettuce and your favorite condiments.

Serving Size: 1 burger

Nutrition Information

Number of Servings: 8
Serving Size
0
Calories
95
Protein
3 g
Total Carbohydrate
18 g
Dietary Fiber
2 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
4 g
Total Fat
2 g
Saturated Fat
0 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
10 %
Percent Calories from Carbohydrate
74 %
Percent Calories from Fat
16 %
Vitamin A
3938 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
3 mcg
Vitamin C
11 mg
Vitamin D
0 IU
Folate
32 mcg
Vitamin E
0 IU
Vitamin K
25 mcg
Pantothenic Acid
0 mg
Calcium
24 mg
Iron
1 mg
Phosphorus
67 mg
Potassium
292 mg
Sodium
25 mg
Zinc
0 mg