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VEGETABLE BURGERS

Recipe from Techniques of Healthy Cooking
Batch yield: 2¼ lb / 1 kg
Servings: 10
 

Ingredients

• 1 lb / 450 g grated carrots
• 2 oz / 55 g grated celery
• 2 oz / 55 g grated onion
• 1 oz / 30 g minced red pepper
• 1 oz / 30 g minced green pepper
• 3½ oz / 100 g ground walnuts
• 4 oz / 115 g minced mushrooms
• 4 oz / 115 g minced scallions
• 1 egg, lightly beaten
• 1/2 tsp / 2.5 mL Tabasco sauce
• 1 tsp / 5 mL kosher salt
• 1/4 tsp / 1.25 mL ground black pepper
• 1 oz / 30 g cracker or matzo meal
• 1 tsp / 5 mL light sesame oil
 

Directions

1. Combine the carrots, celery, onion, and peppers. Press to release any excess liquid. Add the walnuts, mushrooms, scallions, egg, Tabasco, salt, and pepper and stir to thoroughly combine. Add enough cracker meal to make a firm mixture. Form into 3½-oz / 100-g patties. Roll each patty in additional cracker meal.

2. Heat the oil in a large saute pan. Pan-fry the patties until browned on both sides. Arrange on a sheet pan lined with parchment paper and bake in a 475°F / 245°C oven until thoroughly cooked, about 10 minutes.
 

NUTRITION

Portioning information: 3½ oz / 100g
Nutrition per serving: 109 calories, 7 g fat, 10 g total carbohydrate, 3 g protein, 269 mg sodium, 20 mg cholesterol