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Chow.Com Veggie Burger Recipe

Looking for an easy Chow.com Veggie Burger recipe? Learn how to make Chow.com Veggie Burger using healthy ingredients.


Submitted by sjholderman

Makes 7 servings



http://www.chow.com/recipes/10988-chow-veggie-burger Just putting it in here to be analyzed :)

Recipe Ingredients for Chow.com Veggie Burger

1 cup dry TVP (textured vegetable protein)
3/4 cup hot water
1 cup grated zucchini (about 1 medium zucchini)
1 teaspoon kosher salt
4 tablespoons olive oil
1/2 cup minced yellow onion (about 1/2 medium onion)
1 garlic clove, minced
3/4 cup grated carrot (about 1 carrot)
1/3 cup peeled, shredded red beet (about 1/2 large beet)
1/4 cup sunflower seeds, 2 tablespoons
2 teaspoons tomato paste
2 teaspoons dry mustard, such as Colman?s
1 1/2 cups brown rice (about 3/4 cup dry)
2/3 cup lentils - brown (about 1/4 cup dry)
2 tablespoons parsley leaves, italian, minced
1 tablespoon dried thyme
1 cup panko - whole-wheat, such as Ian?s
3/4 cup sliced cremini mushrooms
1 large egg
1 large egg white
3 tablespoons tamari or soy sauce
1/4 teaspoon freshly ground black pepper
7 whole-wheat buns or kaiser rolls, for serving

Recipe Directions for Chow.com Veggie Burger

  1. In a medium bowl, combine TVP with water. Stir and set aside until ready to use.

  2. Toss zucchini with 1/2 teaspoon of the salt and put in a colander or strainer set over a bowl to drain, at least 10 minutes. Squeeze zucchini mixture to release excess water and set aside, discarding the liquid.

  3. Heat 1 tablespoon of the olive oil in a small frying pan over medium heat. When oil shimmers, add onion and garlic and cook until vegetables are soft and translucent, about 5 to 6 minutes.

  4. In a large mixing bowl, combine 1 cup of the soaked TVP mixture, the zucchini, carrot, beet, 1/4 cup of the sunflower seeds, tomato paste, dry mustard, 3/4 cup of the brown rice, 1/4 cup of the lentils, parsley, thyme, and 1/2 cup of the panko. Add the sautéed onion and garlic and mix well; set aside.

  5. Heat 1 tablespoon of the olive oil in the same frying pan over medium-high heat. Add mushrooms and cook, stirring occasionally, until tender and nicely browned, about 5 minutes. Remove from heat.

  6. Transfer mushrooms to the bowl of a food processor; add egg, egg white, tamari, pepper, and remaining salt, TVP, sunflower seeds, brown rice, lentils, and panko. Process until mixture is well combined and uniform, about 30 to 45 seconds. (The mixture will not be smooth.)

  7. Add puréed mushroom mixture and combine well (using your hands works best). Form into 7 patties (about 3/4 cup each) and place them on a baking sheet. Heat remaining 2 tablespoons olive oil in a large nonstick frying pan over medium-high heat. Add 3 patties to the pan and brown on one side, about 6 to 7 minutes; flip burgers and continue cooking until crispy and heated through, about 5 to 6 minutes more. Repeat with remaining patties and serve on whole-wheat buns or kaiser rolls with your favorite toppings.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 254.4g
Amount Per Serving
Calories
612
Calories from Fat
140
% Daily Value*
Total Fat
15.5g
24%
Saturated Fat
2.3g
12%
Trans Fat
0.0g
Cholesterol
30mg
10%
Sodium
1223mg
51%
Potassium
884mg
25%
Total Carbohydrates
93.5g
31%
Dietary Fiber
12.6g
50%
Sugars
7.4g
Protein
25.5g
Vitamin A 44% Vitamin C 12%
Calcium 18% Iron 40%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • Low in cholesterol
  • High in manganese
  • High in selenium
  • High in thiamin
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