Veggie burger that tastes great, is easy to prepare, and is healthy.

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Name: Vegan burger
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 4
Cuisine: American
Ingredients: 8 oz Tofu Extra firm; 1 15-oz can red kidney beans; 2 oz Oatmeal Packet of instant; 0.5 tsp Red pepper Optional; 0.5 tsp Mustard powder Optional; 1 tsp Soy sauce or aminos; 0.5 tsp Ground cumin; 1 oz Vegan parmesan cheese

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INGREDIENTS

8 oz Tofu ; Extra firm
1 15-oz can red kidney beans
2 oz Oatmeal ; Packet of instant
0.5 tsp Red pepper ; Optional
0.5 tsp Mustard powder ; Optional
1 tsp Soy sauce ; or aminos
0.5 tsp Ground cumin
1 oz Vegan parmesan cheese

Servings

INSTRUCTIONS

1. Mash the tofu and red beans together with the other ingredients.

2. Form into about four patties.

3. Cook in a skillet coated with oil. The oats will help hold the patties together well, so they can be cooked on an open grill with some care.

Veggie burgers are like soup or chili in that the ingredients can change based on whatever you happen to have in the kitchen that day. Onions, mushrooms, and even some diced veggies can be added for different flavor and texture. If serving to omnivores, you might want to keep it simple. They can be a bit snarky about tofu from the start.

You can try some paprika to help darken and flavor the tofu. A touch of liquid smoke could help too.

Use the red pepper powder with care. You want just a fraction of a pinch to wake up the flavor without giving it to much of a bite.

For the oats, you can substitute bread crumbs, but its easier and cheaper to pour in a couple of ounces of roll oats from a packet of instant or from your bulk bin.

With these simple ingredients, it is pretty easy to make it all organic.

NOTES

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Vegan burger

8 oz Tofu Extra firm
1 15-oz can red kidney beans
2 oz Oatmeal Packet of instant
0.5 tsp Red pepper Optional
0.5 tsp Mustard powder Optional
1 tsp Soy sauce or aminos
0.5 tsp Ground cumin
1 oz Vegan parmesan cheese

1. Mash the tofu and red beans together with the other ingredients.

2. Form into about four patties.

3. Cook in a skillet coated with oil.  The oats will help hold the patties together well, so they can be cooked on an open grill with some care.

Veggie burgers are like soup or chili in that the ingredients can change based on whatever you happen to have in the kitchen that day.  Onions, mushrooms, and even some diced veggies can be added for different flavor and texture.  If serving to omnivores, you might want to keep it simple.  They can be a bit snarky about tofu from the start.

You can try some paprika to help darken and flavor the tofu.  A touch of liquid smoke could help too.

Use the red pepper powder with care.  You want just a fraction of a pinch to wake up the flavor without giving it to much of a bite.

For the oats, you can substitute bread crumbs, but its easier and cheaper to pour in a couple of ounces of roll oats from a packet of instant or from your bulk bin.

With these simple ingredients, it is pretty easy to make it all organic.

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Nutrition

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Serving Size: 1 Serving (187g)
Recipe Makes: 4 Servings

Calories: 210
Calories from Fat: 44 (21%)

Amt Per Serving		% DV

	Total Fat 4.9g	7 %
	Saturated Fat 1.7g	8 %
	Monounsaturated Fat 1.6g
	Polyunsanturated Fat 1.3g
Cholesterol 6.2mg		2 %
Sodium 543.4mg		19 %
Potassium 450.8mg		12 %
Total Carbohydrate 28.3g		8 %
	Dietary Fiber 7.4g	30 %
	Sugars, other 20.9g
Protein 14.8g		21 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 210

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