Tofu-mushroom Burgers – All-amer Veg
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| American | Veg10 | 8 | Servings | |
INGREDIENTS
| 2 | T | Olive oil |
| 4 | c | Very finely chopped |
| mushrooms | ||
| 2 | c | Finely grated carrots |
| 1 | c | Finely chopped onions |
| 3 | Garlic cloves, or more | |
| minced | ||
| 1 | T | Dried mixed herbs |
| 3/4 | c | Fine bulgur |
| 8 | oz | Extra-firm tofu, mashed |
| 1 | c | Dry bread crumbs, more if |
| needed | ||
| 1 | t | Salt |
| 8 | Whole-wheat hamburger buns |
INSTRUCTIONS
Heat oil in nonstick frying pan. Add mushrooms, carrots, onions, garlic and herbs. Cook over medium heat, stirring often, until vegetables no longer give off liquid. Remove from heat. Add bulgur, tofu, bread crumbs and salt. Mix thoroughly. (mixture should be thick and pasty; add more bread crumbs if necessary.) Form into 8 patties. Place on wax-paper lined plate. Cover loosely with wax paper or plastic wrap and refrigerate for at least 1 hour and up to 24 hours. Spray large nonstick skillet with nonstick cooking oil; heat over medium heat. Add burgers and cook in 2 batches, turning once for about 5 minutes, or until golden and heated through. Serve on buns. EACH: Calories 324 (25% from fat or 9g; Carbohydrates 49 grams (fiber 6 grams). (Source: Adapted from All-american vegetarian Barbara Grunes and Virginia Van Vynckt, Henry Holt & Company, 1995: p.288). Per serving: 120 Calories (kcal); 6g Total Fat; (43% calories from fat); 5g Protein; 12g Carbohydrate; 0mg Cholesterol; 386mg Sodium Food Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates Recipe by: Barbara Grunes and Virginia Van Vynckt Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 185
Calories From Fat: 59
Total Fat: 6.7g
Cholesterol: 7.4mg
Sodium: 547.3mg
Potassium: 362.3mg
Carbohydrates: 26g
Fiber: 4.6g
Sugar: 4g
Protein: 6.8g