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 John's Veggie Burger ala Chef Salad Foodie! Read my remarks below recipe. |
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This is a really amazing veggie burger recipe I adapted from a recipe in Super Natural Cooking. I am a burger fanatic, and I've never found a veggie burger that I think can stand up to a great hamburger. This recipe comes the closest...primarily because it doesn't sandwich a carb loaded veggie patty between two carb loaded buns. It actually uses the veggie patties as the buns, and sandwiches the other veggies (tomatoes, grilled onions & mushrooms, etc.) inside the veggie burger. If it sounds a little weird to you, I have just one suggestion. Try it, you'll love it! Seriously, even if you've never liked a veggie burger before, you should try this recipe.
Ингредиенты
- 2 1/2 cups canned garbanzos, drained and rinsed (or you can soak dried garbonzos overnight)
- 4 large eggs (you can leave out 1-2 yolks if you're concerned about cholesterol)
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/3 cup chopped fresh cilantro
- 1 onion, finely diced
- Grated zest of one large lemon
- 1 cup micro sprouts, chopped (try brocolli, onion, clover or alfalfa sprouts - optional)
- 1 cup toasted (whole-grain) bread crumbs
- 1 tablespoon extra-virgin olive oil
- FOR INSIDE FIXINGS
- 1 Tomato sliced
- 1 cup sliced, sauteed onions
- 1 cup sliced, sauteed mushrooms
- 1 sliced avocado (I didn't add this...but would be a great addition or substitute)
Инструкции
- Combine the garbanzos, eggs, and salt in a food processor, pureeing until the mixture is the consistency of a thick hummus. Don't worry if it seems a little thin. Pour into a mixing bowl and stir in the cilantro, onion, zest, and sprouts. Add the breadcrumbs, stir, and let sit for a few minutes until you have a moist mixture that you can easily form into twelve 1 1/2-inch-thick patties. (For the breadcrumbs, I just toast a whole grain bread and break it up into small pieces with my hands). The mixture may seem to moist and hard to form into patties. Don't worry. They will harden like a pancake, so just do your best to round them as you set them in the pan, using a spoon if necessary. The moistness makes for a nicely textured burger.
- Heat the oil in a heavy skillet over medium low, add 4 patties, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown. Check after 3-4 minutes for color and turn down the heat if it is browning too much. Turn up the heat if there is no browning after 10 minutes. Flip the patties and cook the second side for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties.
- If you've made thick patties, you can cut them in half and put the fixings inside. If the patties are fairly thin (mine were) you can use two patties as a top and bottom bun, and put the fixings in the middle. I treated it just like I do a burger, adding both ketchup and mustard, a healthy serving of grilled onions and mushrooms, and a nice slice of ripe tomato. They were awesome!
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 113g | |
| Recipe makes 12 servings | |
| Calories 118 | |
| Calories from Fat 41 | 35% |
| Total Fat 4.62g | 6% |
| Saturated Fat 0.92g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 69mg | 23% |
| Sodium 369mg | 15% |
| Potassium 226mg | 6% |
| Total Carbs 14.73g | 4% |
| Dietary Fiber 3.3g | 11% |
| Sugars 1.43g | 1% |
| Protein 5.22g | 8% |
Menus and Pairings
Отзывы
13 июля 2010
This looks lovely. I'll miss out the eggs and add some soya flour dissolved in water to bind the ingredients together, making a vegan version.
13 июля 2010
These were really tasty. People were eating them as snacks without any fillings...and even my kids thought they were great!Этот рецепт был приготовлен/опробован мной!
09 августа 2010
The name of this recipe and ingredients intrigued me and since I had everything on hand, I had to try them out. They were wonderful! Here's a few thoughts: (1) My full batch turned out enough for 6 nice size veggie "buns" (tops and bottoms for 6 servings.) This means each serving consists of about one third cup of garbanzo beans. The bean can label states 1/2 cup is a serving so this is in the ballpark for amount. I don't think I could make 12 people happy trying to divide one batch among them, as the recipe suggests for number of servings. (2) I figured out a method to make forming mixture into patties easier. I lined a hamburger patty press with waxed paper lightly sprayed with vegetable spray. Voila! The mixture pressed uniformly flat and slipped easily into the frypan. (3) The "burger buns" are a little difficult to manage when eaten, but I just wrapped them fast-food hamburger style in a burrito wrapper and they did just fine. Thanks so much for sharing this recipe. It's healthy and yummy.Этот рецепт был приготовлен/опробован мной!
Комментарии
14 июля 2010This looks incredible delicious John! I love veggie burgers and it is so hard to find a really good and tastey one.1 reply
I will definately try this out soon!
13 июля 2010You've got me drooling with this one. i love the idea of using the patties as the bun! Just a little healthier than the KFC Double Down, too. ;)
13 июля 2010This looks excellent - almost pan-fried felafel like, but not enough to make the burger fixins out of place. I especially like the idea of the mushrooms inside.1 reply
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