Vegetarian Veggie Burgers

Courtesy of: Jolinda Hackett at About.com

Looking for a healthier, low-fat veggie burger? This recipe uses just a bit of tofu and lots and lots of veggies to form a healthy and high-fiber vegetarian patty. This veggie burger recipe is both vegetarian and vegan.

Ingredients:

• 3 tbsp olive oil
• 1/2 cup corn kernels
• 7 mushrooms, diced
• 3 scallions (green onions) diced
• 1/2 red bell pepper, diced
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 carrot, grated
• 1 small potato, grated
• 1/4 cup silken (soft) tofu
• salt and pepper to taste
• 1/2 cup bread crumbs

Preparation:

In a blender or food processor, process tofu until creamy and set aside.

Sautee the corn, mushrooms, scallions and bell pepper in one tablespoon of oil for 3 to 5 minutes. Add the garlic and cumin and cook for one more minute.

Remove from heat and add the carrot, potato, tofu, salt and pepper. Add bread crumbs until the mixture holds together. You may need a little bit more or less than a half a cup.

Shape the mixture into patties and refrigerate for at least one hour.

Heat remaining two tablespoons of olive oil and cook each patty until the veggie burgers are done, about 3 minutes on each side.

Nutrition Facts (from Calorie Count): 
One veggie burger patty provides approximately: 
Calories: 153, Calories from Fat: 73
Total Fat: 8.1g, 12%, Saturated Fat: 1.1g, 6%
Cholesterol: 0mg, 0%
Sodium: 129mg, 5%
Total Carbohydrates: 17.5g, 6%
Dietary Fiber: 2.4g, 10%
Sugars: 2.7g
Protein: 4.1g
Vitamin A 33%, Vitamin C 47%, Calcium 5%, Iron 8%, Based on a 2000 calorie diet