Best Veggie Burgers

Best Veggie Burgers

These tofu burgers are packed with fresh broccoli, carrots, onion and red bell pepper, which gives them a garden-fresh flavor and great texture. Try doubling the recipe and freezing the extra patties to have on hand for a quick dinner.

From EatingWell: The Simple Art of EatingWell
Yield: 6 burgers
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

  1. Canola or olive oil cooking spray
  2. 1 14-ounce package firm or extra-firm water-packed tofu, drained
  3. 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Tips)
  4. 1 cup finely chopped broccoli florets
  5. 1 medium carrot, finely chopped
  6. 1/3 cup finely chopped red onion
  7. 1/3 cup finely chopped red bell pepper
  8. 2 tablespoons Dijon mustard
  9. 2 teaspoons minced garlic, divided
  10. 1/2 teaspoon salt
  11. 1/2 teaspoon freshly ground pepper
  12. 2 large eggs, beaten
  13. 1/3 cup low-fat mayonnaise
  14. 3/4 teaspoon paprika, preferably smoked (see Tips)
  15. 6 hamburger buns, preferably whole-wheat
  16. 6 lettuce leaves (optional)
  17. 6 tomato slices (optional)

Preparation

  1. Preheat oven to 425°F. Coat a large baking sheet with cooking spray.
  2. Finely crumble tofu and squeeze out extra water with your hands. Place in a large bowl and stir in breadcrumbs, broccoli, carrot, onion, bell pepper, mustard, 1 teaspoon garlic, salt and pepper. Add eggs and thoroughly combine the mixture with your hands until it holds together enough to form patties.
  3. Form the mixture into six 3 1/2 -inch patties (using about 3/4 cup of the mixture each) and place on the prepared baking sheet. (If the mixture crumbles a little as you transfer it to the pan, gently pat and squeeze the patty back together on the pan.) Coat the top of each patty with cooking spray.
  4. Bake the burgers until firm to the touch and starting to brown, about 20 minutes.
  5. Combine mayonnaise, paprika and the remaining 1 teaspoon garlic in a small bowl. Serve the burgers on buns with the seasoned mayonnaise, lettuce and tomato (if using).

Tips & Notes

Nutrition

Nutrition Per Serving: 292 calories; 9 g fat (2 g sat, 3 g mono); 62 mg cholesterol; 42 g carbohydrates; 14 g protein; 6 g fiber; 721 mg sodium; 387 mg potassium.

Nutrition Bonus: Vitamin A (51% daily value), Vitamin C (38% dv), Calcium (24% dv), Folate, Iron & Magnesium (20% dv)

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 1 fat