Veggie Burgers
Recipe from Parents

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


Veggie Burgers

by 12  people


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Ingredients
  • 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

Directions
1.
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.
2.
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.
3.
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
1.
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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