Veggie Burgers
Recipe from Midwest Living

These vegetarian burgers team up barley, brown rice, and lentils with nuts and herbs. They make a delicious and nutritious dinner!



by 5  people


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Ingredients
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    3 1/2  cups 
    water
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    1/2  cup 
    regular barley
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    1/2  cup 
    regular brown rice
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    1/2  cup 
    dry brown lentils, rinsed and drained
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    2   tablespoons 
    olive oil
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    1 1/3  cups 
    chopped carrots
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    3/4  cup 
    chopped onion
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    3/4  cup 
    chopped celery
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    3/4  cup 
    chopped broccoli
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    2   tablespoons 
    chopped Brazil nuts or almonds
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    3   
    cloves garlic, minced
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    1/4  cup 
    snipped fresh basil or 2 teaspoons dried basil, crushed
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    1   tablespoon 
    snipped fresh oregano or 1 teaspoon dried oregano, crushed
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    2   teaspoons 
    sea salt or salt
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    1 1/2  teaspoons 
    snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
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    3   
    egg whites
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    1   cup 
    whole wheat flour
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    2   tablespoons 
    olive oil
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    12   
    whole wheat hamburger or Kaiser buns, split and toasted
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    Lettuce (optional)
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    Sliced tomatoes (optional)

Directions
1.
In a large saucepan, bring water to boiling. Stir in barley, rice, and lentils. Bring to boiling; reduce heat. Cover; simmer 40 to 45 minutes or until grains are tender (if needed, add water during cooking, 1/4 cup at a time). Drain liquid. Cool; transfer to a bowl. Cover; chill 2 to 24 hours.
2.
Heat the 2 tablespoons olive oil in a large skillet* over medium-high heat. Add the carrots, onion, celery, broccoli, nuts, and garlic. Cook and stir 5 to 6 minutes or until vegetables are tender.
3.
Stir in basil, oregano, salt, and thyme. Transfer to bowl. Cover; chill 2 to 24 hours.
4.
Before serving, mix the grains and vegetable mixtures. Stir in egg whites and flour. Form into twelve 3/4-inch-thick patties (use moistened hands, if needed).
5.
In a very large skillet, heat the 2 tablespoons olive oil over medium heat. Cook patties, 6 at a time for 10 to 12 minutes or until golden brown, turning once. Serve on toasted hamburger buns or Kaiser rolls with lettuce and sliced tomatoes, if you like. Makes 12 burgers.
Note
  • Instead of frying, bake the uncooked burgers in a 375 degree F oven 15 minutes or until heated. Also, for a make-ahead version, freeze the uncooked burgers and thaw them before cooking.
Nutrition information
Per Serving: cal. (kcal) 297, Fat, total (g) 8, carb. (g) 47, fiber (g) 5, sodium (mg) 595, Percent Daily Values are based on a 2,000 calorie diet
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