Veggie Burgers

These vegetable and bean cakes make a delicious meatless burger when served on a bun with your favorite toppers.

Recipe from Parents
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  • 2 tablespoons finely chopped carrot
  • 2 tablespoons finely chopped red pepper
  • 2 tablespoons frozen whole kernel corn
  • 1 cup cooked beans and rice (see recipe below)
  • 1 egg yolk
  • 1 tablespoon fine dry bread crumbs
  • 1 tablespoon olive oil
  • 6 small whole grain buns
  • 6 small Bibb lettuce leaves
  • 6 tomato slices
  • 1/4 cup plain yogurt
  • 2 teaspoons honey mustard
Beans and Rice
  • 1/2 cup finely chopped onion
  • 1 tablespoon olive oil
  • 1/4 cup uncooked brown rice
  • 1 1/4 cups low-sodium chicken broth
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon pepper
  • 1 15 ounce can black beans, rinsed and drained

Place carrots, red pepper, and corn in a microwave-safe bowl and add 1 Tbs. water. Cover with wax paper and microwave on High for 2 minutes or until tender. Drain and set aside.
Place beans and rice in a bowl and mash with a fork. Stir in cooked veggies and egg yolk. With wet hands, shape well-rounded tablespoons of mixture into balls, then roll in bread crumbs to coat. Flatten into patties.
Heat oil in a skillet on medium. Cook patties for 2 to 3 minutes per side. Serve in buns with lettuce, tomato, and a dip made of stirred yogurt and honey mustard.
Beans and Rice
In a 10-inch skillet cook onion in olive oil until tender (4 minutes). Stir in uncooked brown rice; stir for 1 minute. Add chicken broth, thyme, and pepper. Bring to boiling; reduce heat. Cover and simmer 40 minutes. Stir in black beans. Heat through. Makes 2 cups.

nutrition information

Per Serving: cal. (kcal) 183, Fat, total (g) 6, chol. (mg) 36, sat. fat (g) 1, carb. (g) 27, fiber (g) 4, pro. (g) 7, sodium (mg) 177, calcium (mg) 81, iron (mg) 2, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet
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