| CATEGORY |
CUISINE |
TAG |
YIELD |
|
American |
Veg10 |
8 |
servings |
INGREDIENTS
| 2 |
tb |
Olive oil |
| 4 |
c |
Very finely chopped mushrooms |
| 2 |
c |
Finely grated carrots |
| 1 |
c |
Finely chopped onions |
| 3 |
lg |
Garlic cloves; or more minced |
| 1 |
tb |
Dried mixed herbs |
| 3/4 |
c |
Fine bulgur |
| 8 |
oz |
Extra-firm tofu; mashed |
| 1 |
c |
Dry bread crumbs; more if needed |
| 1 |
ts |
Salt |
| 8 |
|
Whole-wheat hamburger buns |
INSTRUCTIONS
1. 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.
2. 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.
3. 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
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