Veggie Oat-burgers
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegan | Digest, Vegan | 1 | Servings | |
INGREDIENTS
| 4 | c | Water |
| 1/2 | c | Salt-reduced soy sauce or |
| tamari | ||
| 1/2 | c | Nutritional yeast |
| 1 | Onion diced | |
| 1/2 | T | Garlic powder |
| 1 | T | Each Oregano and Basil |
| dried | ||
| 1 | t | Liquid smoke, optional |
| Mushrooms fresh or | ||
| canned | ||
| optional 1/4 c to 1 c | ||
| 4 1/2 | c | Old fashioned rolled oats |
INSTRUCTIONS
Bring all ingredients except the oats to a boil. Turn heat to low and stir in 4.5 cups rolled oats. Cook for about 5 minutes until the water is absorbed. Don't overcook. If it is too soupy, add some oats at about 5 minutes and cook for only a few more minutes until thickened. Fill a rectangular non-stick baking pan with the mixture (makes square patties, easier than forming little circles). The pan could be anywhere from 9 x 18 inches (22.5 X 45 cm.), 12 inches (30 cm.) square or larger to make patties about a half-inch (1.3 cm.) thick. If too thin they'll be tough and will dry out. Total cooking time is 45 minutes. Bake at 350 F. for 25 minutes. Then use a utensil that won't scratch your pan to cut the giant burger into 3.5" to 4" (10 cm.) square burgers and flip them over. Cook another 20 minutes. Serve in buns or as a main course, hot or cold. Can be frozen. (Oh, the McD I refer to above is the guilty arches, not Dr. John) Recipe originator unknown. Posted by Neal Pinckney <> Makaha, Hawaii <> npinckney@mcimail.com <> AH6HM From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV) File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 320
Calories From Fat: 17
Total Fat: 2g
Cholesterol: 0mg
Sodium: 705mg
Potassium: 2568.4mg
Carbohydrates: 71.6g
Fiber: 13.5g
Sugar: 45.6g
Protein: 16.6g