The beef hamburger is appreciated for many reasonsits nutritional attributes, however, are not among them. Veggie "burgers," on the other hand, rarely have the meatiness many people crave. This meatloaf-style burger, seasoned with mint and scallions, manages to bridge the gap.
1 cup water
1/4 teaspoon salt
1/2 cup bulgur
2 large carrots, shredded
4 ounces firm low-fat silken tofu
1 large egg white
3 tablespoons chopped fresh mint
3 tablespoons minced scallions
1/4 teaspoon cayenne pepper
1/3 cup plain dried breadcrumbs
1/4 cup plus 2 tablespoons flour
2 tablespoons ketchup
2 teaspoons Dijon mustard
1 tablespoon olive oil
4 hamburger buns, preferably whole-grain
4 romaine lettuce leaves
4 large slices tomato
1 In a medium covered saucepan, bring the water and salt to a boil over medium heat. Add the bulgur and carrots, remove from the heat, cover and let stand until the bulgur has softened and absorbed all the liquid, about 30 minutes. Drain and squeeze dry.
2 In a large bowl, mash the tofu. Stir in the bulgur mixture, egg white, mint, scallions, and cayenne, stirring well. Stir in the breadcrumbs, ¼ cup of the flour, the ketchup, and mustard.
3 Preheat the oven to 400°F. Form the bulgur mixture into 4 patties about 1 inch thick and 4 inches in diameter. Dredge the patties in the remaining 2 tablespoons flour.
4 In a large nonstick skillet, heat the oil over medium heat. Add the patties to the skillet and cook until crusty, about 4 minutes per side. Transfer to a nonstick baking sheet and bake 5 minutes, or until heated through.
5 Serve the burgers on hamburger buns with lettuce and tomato. Makes 4 servings
good source of: beta carotene, folate, niacin, riboflavin, thiamin
If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.