Kasha & Oat Garden Burgers Recipe

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Kasha & Oat Garden Burgers
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Ingredients
20
Count
Nutrition
772
Calories
Total time
180
Minutes
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Ingredients:

Directions:

  1. I like to make this a two day project, the first day I cook the grain mixture & put into the frig over night. The second day I make the veggie mixture & bake the burgers.
  2. In a large heavy bottom sauce pan bring the 5 and 1/4C water to a BOIL.
  3. ADD bullion cubes, onion flakes,1/2 tsp dry oregano leaves,1/2 tsp onion powder,1/2 tsp garlic powder.
  4. STIR into boiling water 1C kasha, 3 and 1/2C oats and 1/4C olive oil
  5. SIMMER for aprox. 15 minute stirring frequently, until a very thick sticky mixture is formed.
  6. REMOVE from heat and set aside to cool, overnight or until mostly cool.
  7. HEAT canola oil in Sauté pan over medium heat. Sauté onions & Garlic for about 2 min (stir frequently).
  8. ADD shredded veggies. Sauté until soft.
  9. ADD Sesame & Sunflower seeds & minced mushrooms, sauté for 5 more min (stir frequently).
  10. (Optional) MIX in any favorite seasoning you may wish to use.
  11. In a large bowl MIX veggie mixture & oat mixture until it is thoroughly blended.
  12. COVER & Let stand for 1 hour in fridge. (Be sure both mixtures cool enough to handle comfortably.).
  13. PREPARE cooking sheet with oil (or cooking spray), and coat with corn meal or semolina flour (prevents sticking).
  14. SCOOP out mixture using 1/2 Cup measure to form patties, place on cookie sheet, spray top of each patty with cooking spray or paint with melted butter.
  15. Bake at 400 for 25 to 35 minute or until light golden brown.(time may differ depending on veggies and nuts used, slightly crips on outside and soft on inside).
  16. Cool on a cookie cooling rack if not serving immediately.
  17. Garden burgers can be wrapped individually, then frozen & reheated in a toaster oven or microwave or in a dry skillet.Do not add oil when rehating it will cause burgers to fall apart.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 772.18 Kcal (3233 kJ)
Calories from fat 249.13 Kcal
% Daily Value*
Total Fat 27.68g 43%
Cholesterol 11.29mg 4%
Sodium 557.2mg 23%
Potassium 531.35mg 11%
Total Carbs 116.18g 39%
Sugars 29.98g 120%
Dietary Fiber 9.45g 38%
Protein 20.1g 40%
Vitamin C 2.3mg 4%
Iron 4.9mg 27%
Calcium 181.1mg 18%
Amount Per 100 g
Calories 202.31 Kcal (847 kJ)
Calories from fat 65.27 Kcal
% Daily Value*
Total Fat 7.25g 43%
Cholesterol 2.96mg 4%
Sodium 145.98mg 23%
Potassium 139.21mg 11%
Total Carbs 30.44g 39%
Sugars 7.85g 120%
Dietary Fiber 2.48g 38%
Protein 5.27g 40%
Vitamin C 0.6mg 4%
Iron 1.3mg 27%
Calcium 47.4mg 18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 17
    Points
  • 21
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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