Veggie Oat Burger Recipe

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Ingredients:

Serving

1 tbsp extra virgin olive oil
1/2 cup onion, finely chopped
1/4 cup grated carrot
1/4 cup celery, finely chopped
1/4 cup grated zucchini or 1/4 cup summer squash
1 cup cooked brown rice
1 1/2 cups quick oats
1/2 tsp garlic powder
1/2 tsp cumin powder
1/8 tsp cayenne powder
1 tbsp nutritional yeast flakes
1 (12 1/3 oz) package firm tofu
1 tsp all-purpose vegetable seasoning (vegesal is good)
1/2 cup water
2 tbsp braggs liquid aminos or 2 tbsp soy sauce
breadcrumbs , for coating the patties

Directions:

In a medium skillet, mix the onion, carrot, celery and zucchini with the 1 tablespoon extra-virgin olive oil. Sauté over medium heat until onion is clear. Remove from heat and add the brown rice, oats and seasonings. Mix well and add the tofu, With a fork, mash the tofu into fine pieces and mix well.
In a small bowl, combine all the liquid ingredients and stir to mix. Pour over the rice mixture and stir until moistened and evenly mixed. Shape into 8 evenly-sized patties approximately 3 1/2 to 4 inches in diameter. Dredge each patty with bread crumbs, making sure to coat both sides.
Place the patties on a baking sheet that has been sprayed with non-stick cooking spray, then spray the tops of each patty.
Bake in a 375 degree oven for 15 minutes. Turn the patties over, spray the tops with the cooking spray and bake another 20 minutes. Remove from the oven and let them sit for 5 minutes.
Serve with buns or by themselves with mashed potatoes and gravy. Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	121.64 Kcal (509 kJ)
Calories from fat	31.81 Kcal
		% Daily Value*
Total Fat	3.53g	5%
Sodium	141.84mg	6%
Potassium	143.15mg	3%
Total Carbs	94.07g	31%
Sugars	0.83g	3%
Dietary Fiber	3.06g	12%
Protein	237.26g	475%
Vitamin C	3.6mg	6%
Iron	0.9mg	5%
Calcium	26.1mg	3%

Amount Per 100 g
Calories	133.94 Kcal (561 kJ)
Calories from fat	35.03 Kcal
		% Daily Value*
Total Fat	3.89g	5%
Sodium	156.19mg	6%
Potassium	157.63mg	3%
Total Carbs	103.59g	31%
Sugars	0.92g	3%
Dietary Fiber	3.37g	12%
Protein	261.25g	475%
Vitamin C	3.9mg	6%
Iron	1mg	5%
Calcium	28.8mg	3%

* 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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