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Vegetarian Burgers

 
One serving costs about $2.54 One serving costs about $2.54

$2.54 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

3 dairy-free,healthy,dairy free lunch,main course,main dish,dinner American
spoonacular Score:91%

Spoonacular Score: 91%

 

Vegetarian Burgers is a dairy free main course. One portion of this dish contains approximately 29g of protein, 12g of fat, and a total of 773 calories. This recipe serves 3. For $2.54 per serving, this recipe covers 43% of your daily requirements of vitamins and minerals. This recipe from Foodista requires teaspoon cayenne pepper, teaspoon salt, lrgs tomato, and romaine lettuce leaves. 1 person were impressed by this recipe. From preparation to the plate, this recipe takes roughly roughly 45 minutes. It is a reasonably priced recipe for fans of American food. With a spoonacular score of 90%, this dish is super. If you like this recipe, you might also like recipes such as Vegetarian Burgers, Vegetarian Burgers or Loaf, and Vegetarian Black Bean Quinoa Burgers.

Pinot Noir and Tempranillo are great choices for Veggie Burger. Since veggie burgers are usually lean, you'll want low to medium tannin wines. Pinot noir is a great choice. Another option is Spanish tempranillo, which pairs nicely with the earthy flavors you might have from beans, lentils, mushrooms, etc. You could try SketchBook Pinot Noir Wine. Reviewers quite like it with a 5 out of 5 star rating and a price of about 20 dollars per bottle.

SketchBook Pinot Noir Wine

Sketchbook Pinot Noir is bright and juicy, with leather and earth on the nose and flavors of Bing cherry, crunchy red fruits, and a delicate, lingering finish.

» Get this wine on Amazon.com

Ingredients

Servings:
1 cup
1 cup water
water
1 tsp
1 tsp salt
salt
1 cup
1 cup bulgur
bulgur
2
2  shredded carrots
shredded carrots
4 oz
4 oz tofu
tofu
1
1  egg white
egg white
3 Tbsps
3 Tbsps fresh mint
fresh mint
3 Tbsps
3 Tbsps scallions
scallions
1 tsp
1 tsp cayenne pepper
cayenne pepper
1 cup
1 cup plain dried bread crumbs
plain dried bread crumbs
1 cup
1 cup flour
flour
2 Tbsps
2 Tbsps light ketchup
light ketchup
2 tsps
2 tsps dijon mustard
dijon mustard
1 Tbsp
1 Tbsp olive oil
olive oil
4
4  hamburger buns
hamburger buns
4
4  romaine lettuce leaves
romaine lettuce leaves
4
4  tomato
tomato
1 small
1 small tomato
tomato
1 cup
1 cup alfalfa sprouts
alfalfa sprouts
1 cup water
1 cup
water
1 tsp salt
1 tsp
salt
1 cup bulgur
1 cup
bulgur
2  shredded carrots
2
shredded carrots
4 oz tofu
4 oz
tofu
1  egg white
1
egg white
3 Tbsps fresh mint
3 Tbsps
fresh mint
3 Tbsps scallions
3 Tbsps
scallions
1 tsp cayenne pepper
1 tsp
cayenne pepper
1 cup plain dried bread crumbs
1 cup
plain dried bread crumbs
1 cup flour
1 cup
flour
2 Tbsps light ketchup
2 Tbsps
light ketchup
2 tsps dijon mustard
2 tsps
dijon mustard
1 Tbsp olive oil
1 Tbsp
olive oil
4  hamburger buns
4
hamburger buns
4  romaine lettuce leaves
4
romaine lettuce leaves
4  tomato
4
tomato
1 small tomato
1 small
tomato
1 cup alfalfa sprouts
1 cup
alfalfa sprouts

Equipment

baking sheet
baking sheet
sauce pan
sauce pan
frying pan
frying pan
bowl
bowl
oven
oven
baking sheet
baking sheet
sauce pan
sauce pan
frying pan
frying pan
bowl
bowl
oven
oven


Instructions

In a large covered saucepan, bring the water and salt to a boil over medium heat. Add the bulghur and carrots, remove from the heat, cover and let stand until the bulghur has softened and absorbed all the liquid, about 15 minutes. Drain well. In a large bowl, mash the tofu. Stir in the bulghur mixture, egg white, mint, scallions and cayenne, stirring well. Stir in the bread crumbs, 1/4 cup of the flour, the ketchup and mustard. Preheat the oven to 400F. Form the bulghur mixture into 4 patties about 1 inch thick and 4 inches in diameter. Dredge the patties in the remaining flour. In a large nonstick skillet, warm the oil over medium heat until hot but not smoking. Add the patties to the skillet and saute until crusty, about 4 minutes per side. Transfer to a nonstick baking sheet and bake for about 5 minutes, or until heated through. Serve the burgers on the hamburger buns with the lettuce, tomato and alfalfa sprouts. NOTES : The beef hamburger is appreciated for many reasonsits nutritional attributes, however, not being among them. Vegetarian "burgers," on the other hand, rarely have the meatiness many people crave. This meat-loaf-style burger seasoned with mint and scallions manages to bridge the gap.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.70
Ingredient
1 cup bulgur
2 shredded carrots
4 ounces tofu
1 egg white
3 tablespoons fresh mint
3 tablespoons scallions
1 teaspoon cayenne pepper
1 cup plain dried bread crumbs
1 cup flour
2 tablespoons light ketchup
2 teaspoons dijon mustard
1 tablespoon olive oil
4 hamburger buns
4 romaine lettuce leaves
4 tomato
1 small tomato
1 cup alfalfa sprouts
Price
$0.60
$0.21
$0.77
$0.18
$0.35
$0.12
$0.23
$0.42
$0.17
$0.11
$0.10
$0.17
$1.84
$0.32
$1.85
$0.34
$0.31
$8.09

Tips

Health Tips

  • If you're following a gluten-free diet, be sure to find a brand of gluten-free breadcrumbs.

  • You have probably heard by now that whole wheat bread is better for you than white bread. While this is true and definitely worth considering, you should be aware that all bread (especially your typical supermarket loaves) will raise your blood sugar and should be eaten in moderation.

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • Making your own ketchup from scratch won't actually save you money and will definitely cost you more time. Personally, we will be sticking with store bought, but watching our serving sizes to avoid too much sugar.

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
772 Calories
28g Protein
12g Total Fat
140g Carbs
100% Health Score
Limit These
Calories
772
39%

Fat
12g
19%

  Saturated Fat
2g
13%

Carbohydrates
140g
47%

  Sugar
16g
18%

Cholesterol
0.0mg
0%

Sodium
1529mg
66%

Get Enough Of These
Protein
28g
57%

Vitamin A
12289IU
246%

Manganese
2mg
141%

Vitamin B1
1mg
87%

Vitamin K
83µg
80%

Folate
294µg
74%

Fiber
18g
73%

Vitamin B3
12mg
60%

Selenium
40µg
58%

Iron
8mg
49%

Vitamin C
35mg
43%

Vitamin B2
0.71mg
42%

Magnesium
160mg
40%

Phosphorus
401mg
40%

Potassium
1181mg
34%

Calcium
308mg
31%

Copper
0.61mg
30%

Vitamin B6
0.55mg
28%

Zinc
2mg
20%

Vitamin E
2mg
17%

Vitamin B5
1mg
13%

Vitamin B12
0.25µg
4%

covered percent of daily need

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