Healthy Dinner Recipes: All-Star Veggie Burger

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Healthy Dinner Recipes: All-Star Veggie Burger Sep 23rd 2012, 00:00 Prep Time: 20 Min Cook Time: 10 Min Ready In: 30 Min Ingredients 1 (15.5 ounce) can garbanzo beans, drained and mashed 8 fresh basil leaves, chopped 1/4 cup oat bran 1/4 cup quick cooking oats 1 cup cooked brown rice 1 (14 ounce) package firm tofu 5 tablespoons Korean barbeque sauce 1/2 teaspoon salt 1/2 teaspoon ground black pepper 3/4 teaspoon garlic powder 3/4 teaspoon dried sage 2 teaspoons vegetable oil Directions In a large bowl, stir together the mashed garbanzo beans and basil. Mix in the oat bran, quick oats, and rice; the mixture should seem a little dry. In a separate bowl, mash the tofu with your hands, trying to squeeze out as much of the water as possible. Drain of the water, and repeat the process until there is hardly any water worth pouring off. It is not necessary to remove all of the water. Pour the barbeque sauce over the tofu, and stir to coat. Stir the tofu into the garbanzo beans and oats. Season with salt, pepper, garlic powder, and sage; mix until well blended. Heat the oil in a large skillet over medium-high heat. Form patties out of the bean mixture, and fry them in hot oil for about 5 minutes per side. Serve as you would burgers. Nutritional Information Servings Per Recipe: 8 Amount Per Serving Calories: 161 Total Fat: 4.7g Cholesterol: 0mg Sodium: 340mg Total Carbs: 23.8g     Dietary Fiber: 3.9g Protein: 8.3g This entry passed through the Full-Text RSS service — if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers. Five Filters recommends: Incinerating Assange - The Liberal Media Go To Work.

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