Basic Veggie Burger

Basic Veggie Burger

Basic Veggie Burger


Serves 8

Details
  • Servings:   4
  • Calories:   609
  • Protein:   19g
  •  
  • Fiber:   10g
  • Sugar:   6g
  • Carb Total:   43g
  •  
  • Trans Fat:   1g
  • Saturated:   6g
  • Fat Total:   39g
  •  
  • Diet:   High-Fiber
  • Meal:   lunch, dinner
  • Dish:   sandwiches
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Cuisine
  • nordic
Ingredients
  • 10 1/2 ounces 300 g roughly chopped sautéed mushrooms, eggplant, onions, or beets, plus more as needed
  • 1 1/3 cups 298 g drained and rinsed canned beans or lentils, mashed with a fork, plus more as needed
  • About 1/3 cup (2 1/2 ounces, or 70 g cooked brown rice, bulgur, or freekeh, plus more as needed)
  • About 1/4 cup (40 g rolled oats or other flakes, plus more as needed)
  • 3 cloves garlic (crushed)
  • 2 tablespoons 8 g nutritional yeast or grated Parmesan cheese
  • 2 tablespoons 30 ml soy sauce or tamari
  • 3/4 teaspoon salt (plus more to taste)
  • 1/4 teaspoon freshly ground black pepper (plus more to taste)
  • Herbs (spices, cheeses, or other defining tastes (optional))
  • Olive oil or ghee (for frying)
  • 4 buns (halved and lightly toasted)
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