RECIPES: Vegetarian burgers....

[Guest guest]

Coupla notes....

1) Nutritional Yeast is not brewer's yeast nor is it what you use in bread.

It often has a kind of buttery, nutty flavor. Wild Oats, a whole foods

store in our area, sprinkles it on all of their bagels and some folks put it

in a salt shaker even. Check your local vegan/health food/whole foods store

for it.

2) I don't get the deal with the liquid aminos in so many vegetarian

recipes. Maybe it's to add nutrients, maybe it's to make it saltier -- I

dunno. I've seen some recipes that substitute soy sauce, tamari and fish

sauce (and use liquid aminos as substitute for each of those as well).

3) On the recipe with all the soy sauce, watch the sodium and be sure to use

a low sodium variety; even at 613mg in each burger, that's a whopper on the

sodium chart (more than most meals I eat).

4) Many such recipes call for rolled oats. I'm not a big fan of rolled oats

as they lack the bran but apparently they're on the ok list for P2. I'm

still not sure how that works out since the bran is removed, but stranger

things I suppose.

For other low fat, veg*n recipes, check out http://www.fatfreevegan and run

a few searches -- lots of good stuff in there.

**********************************************************

Chick Pea (Garbanzo Bean) Burgers

From: Vegan Cooking for One by Leah Leneman.

Drain and rinse 1 can of chick peas. Mash them in a bowl. Chop 2 spring

onions (scallions) finely. Add to the bowl, along with 2 Tbs. soy yogurt, 2

tsp. tomato paste, 2 tsp. soy sauce, 1 tsp marjoram and 1 cup whole wheat

breadcrumbs. Mix well, and form into 6 burgers. Spread a little whole wheat

flour on a plate. Turn the burgers in the flour so that they are coated on

each side. Refrigerate them for half an hour or longer if more convenient.

Shallow fry the burgers in a non-stick skillet until browned on both sides.

Serve with a mixed salad.

**********************************************************

Sun Garden Burgers

The below is a recipe for " Sun Garden Burgers " from The Raw Gourmet, a book

by Nomi , published by Alive Books, ISBN # 0-920470-48-3. It calls

for a cup of carrot pulp. Here's the recipe:

3 TB flax seeds, ground

6 TB water

1 cup carrot pulp

1 cup sunflower seeds, ground

1/2 cup finely minced celery

6 TB finely minced onion

2 TB finely minced parsley

2 TB finely minced red pepper

2 t liquid aminos

In a blender, combine the ground flax seeds and water; blend thoroughly

immediately pour the mixture into a bowl and set aside. (Rinse the blender

container immediately before the mixture left in it hardens and becomes

difficult to wash out.)

In a medium-sized bowl, thoroughly mix the carrot pulp, sunflower seeds,

celery, onion, parsley, red pepper and liquid aminos. Add the flax seed

mixture and mix thoroughly Add more water if necessary so that the mixture

can be formed into patties. Form into six 1/2-inch (1 cm) thick patties.

Place immediately in the dehydrator and dehydrate the burgers for 4-8 hours,

leave them in the sun until warm or place them in a warm oven for 10-15

minutes. Makes 6 patties.

Note: To grind flax seeds, place them in a clean electric coffee grinder and

grind until powdered. To make carrot pulp, put carrots through a heavy-duty

juicer, using a juicing screen. Use the pulp in the recipe; drink the juice

or reserve it for another use.

**********************************************************

Veggie Oat-Burgers

Serving Size : 8

4 cups water

1/2 cup low sodium soy sauce -- or tamari

1/2 cup nutritional yeast

1 large onion -- diced

1/2 tablespoon garlic powder

1 tablespoon oregano -- dried

1 tablespoon basil

1 teaspoon liquid smoke flavoring -- (optional)

1 cup mushrooms -- fresh or canned

4 1/2 cups rolled oats

Bring all ingredients except the oats to a boil. Turn heat to low and stir

in 4.5 cups rolled oats. Cook for about 5 minutes until the water is

absorbed. Don't overcook. If it is too soupy, add some oats at about 5

minutes and cook for only a few more minutes until thickened.

Fill a rectangular non-stick baking pan with the mixture (makes square

patties, easier than forming little circles). The pan could be anywhere from

9 x 18 inches (22.5 X 45 cm.), 12 inches (30 cm.) square or larger to make

patties about a half-inch (1.3 cm.) thick. If too thin they'll be tough and

will dry out.

Total cooking time is 45 minutes. Bake at 350 F. for 25 minutes. Then use a

utensil that won't scratch your pan to cut the giant burger into 3.5 " to 4 "

(10 cm.) square burgers and flip them over. Cook another 20 minutes. Serve

in buns or as a main course, hot or cold. Can be frozen.

Source:

" http://recipe-cookie.com/56/299282.shtml "

- - - - - - - - - - - - - - - - - - -

Per serving: 252 Calories (kcal); 4g Total Fat; (12% calories from fat); 17g

Protein; 41g Carbohydrate; trace Cholesterol; 613mg Sodium

**********************************************************

Rolled Oat Burgers

Serving Size : 8

2 cups Water

2 cups rolled oats

2 tablespoons low-sodium soy sauce

1 cup Diced onion

1/2 cup Grated carrots

1/2 cup Diced celery

1/2 cup Diced red bell peppers

2 cloves Garlic -- minced

2 teaspoons Dried oregano

6 Leaves fresh basil -- minced

1/2 teaspoon Fresh ground black pepper

Bring water to a boil in a saucepan over medium-high heat. Add oats and

tamari or soy sauce. Reduce heat to low and cook 2 minutes; remove from heat

and set aside.

In skillet, add rest of ingredients and sauté 2 minutes or until vegetables

are softened. Add to cooked oats and combine well. Chill at least 2 hours or

overnight.

Preheat oven to 375 degrees. Using an ice cream scoop (1/4 cup), portion

mixture. Form each portion into a ball and flatten slightly. Place on a

lightly oiled baking sheet and bake 20 minutes until golden brown.

---------------------

Per serving: 97 Calories (kcal); 1g Total Fat; (12% calories from fat); 4g

Protein; 18g Carbohydrate; 0mg Cholesterol; 163mg Sodium

**********************************************************

**********************************************************