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Veggieburger Patties

Makes 12 3-inch patties

Serve these patties with Mashed Potatoes or on whole-wheat buns with all the trimmings for a delicious and satisfying burger. For best results, all of the vegetables should be finely chopped. This is easily done with a food processor. The patties may be baked or cooked on the stovetop. Directions are given for both. Extra patties may be frozen, either before or after cooking, for later use.

1/3 cup dry bulgur
2/3 cup boiling water
2 cups whole-wheat bread crumbs
1/4 finely chopped walnuts
1 small onion, finely chopped
1 celery stalk, finely chopped
1 small carrot, finely chopped
1/2 pound firm tofu
2 tablespoons barbeque sauce or ketchup
2 tablespoons reduced-sodium soy sauce
1 teaspoon stone-ground or Dijon mustard
1/8 teaspoon black pepper
1/8 teaspoon liquid smoke (optional)
1 vegetable oil spray, if needed

Combine bulgur with boiling water in a small bowl. Cover and let stand until bulgur is soft and all the water is absorbed, about 20 minutes.

While bulgur softens, mix bread crumbs, walnuts, onion, celery, and carrot in a large bowl.

Preheat oven to 350°F.

Purée tofu in a food processor, or mash by hand until very smooth. Add to vegetable mixture along with barbecue sauce or ketchup, soy sauce, mustard, black pepper, and liquid smoke, if using. Add softened bulgur, then stir or knead until mixture binds together, about 1 minute.

Form the mixture into patties, using about 1/3 cup of the mixture for each patty. Arrange on a vegetable oil sprayed or non-stick baking sheet and bake 20 minutes. Flip and bake 15 minutes on second side.

Variation: To prepare on the stovetop, cook in a vegetable oil sprayed non-stick skillet over medium heat until lightly browned, about 3 minutes on each side.

Per patty

  • Calories: 72
  • Fat: 2.8 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 34.9%
  • Cholesterol: 0 mg
  • Protein: 3.5 g
  • Carbohydrates: 9.7 g
  • Sugar: 2.3 g
  • Fiber: 1.9 g
  • Sodium: 172 mg
  • Calcium: 54 mg
  • Iron: 0.9 mg
  • Vitamin C: 0.8 mg
  • Beta Carotene: 334 mcg
  • Vitamin E: 0.1 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.