Vegetarian Burgers With Tofu And Bulgur
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Eggs | Vegetarian | Main, Meatless | 4 | Servings |
INGREDIENTS
| 1 | c | Water |
| 1/4 | t | Salt |
| 1/2 | c | Bulgur |
| 2 | Carrots, shredded | |
| 4 | oz | Firm tofu |
| 1 | Egg white | |
| 3 | T | Chopped fresh mint |
| 3 | T | Minced scallions |
| 1/4 | t | Cayenne pepper |
| 1/3 | c | Plain breadcrumbs, dried |
| 1/3 | c | Flour, divided use |
| 2 | T | Light ketchup |
| 2 | t | Dijon mustard |
| 1 | T | Olive oil |
| 4 | Hamburger buns | |
| 4 | Romaine lettuce leaves | |
| 4 | Tomato slices | |
| 1/2 | c | Alfalfa sprouts |
| minutes. Drain well. In a large bowl, mash the tofu. Stir |
INSTRUCTIONS
Meatloaf style tofu pattie seasoned with mint and scallions. In a large covered saucepan, bring the water and salt to a boil over medium heat. Add the bulgur and carrots, remove from the heat, cover and let stand until the bulger has softened and absorbed the liquid, about in the bulgur mixture, egg white, mint, scallions and cayenne, stirring well. Stir in the bread crumbs, 1/4 cup of the flour, the ketchup and mustard. Preheat the oven to 400F degrees. Form the bulgur mixture into patties, one per serving: 1-inch thick and 4-inches in diameter. Dredge the patties in remaining flour. In a large nonstick skillet, warm the oil over medium heat until hot but not smoking. Add the patties to the skillet and saute until crusty, after 4 minutes per side. Transfer to a nonstick baking sheet and bake for about 5 minutes, or until heated through. Serve the burgers on buns with lettuce, tomato and alfalfa sprouts. PER SERVING: 367 CALS, 9G FAT (22% CFF), 624MG SODIUM, 7G FIBER. NOTES : (1995: Rebus: Random House) Editors of the Wellness Cooking School Recipe by: Simply Healthy Lowfat Cookbook: UC Berkeley Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Feb 08, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 347
Calories From Fat: 70
Total Fat: 8.2g
Cholesterol: 0mg
Sodium: 574.3mg
Potassium: 2147.2mg
Carbohydrates: 59.7g
Fiber: 20.1g
Sugar: 14g
Protein: 17.7g