Whey Good Veggie Burgers
- Number of Servings: 23
Ingredients
1 cup lenitls (uncooked)1 cup brown rice (uncooked)2 cups shredded carrots8 oz portabella mushrooms1.5 cup salt free sunflower seeds (optional)2 cups of uncooked oatmeal3 scoops unlfavored whey protein (I used designer whey)1 small onion diced6 egg whites6 tablespoons of BBQ sauce (to taste/optional)sodium free liquid smoke (to taste/optional)1 8 oz can of sodium free tomato sauce* Salt to taste is optional. The sodium count listed assumes no salt is added.
Caramelize the onions in a pan.
Add Mushrooms and cook until they start to weep.
Add 5 cups of water, rice and lentils, and carrots bring to a boil.
Turn down the heat. Cover the pot, and let simmer for about 45 minutes. Stirring occasionally.
Once rice and lentils are soft, remove the pot from heat and let the mixture cool.
Once cooled. mash the mixer with a potato masher - this step isn't a must. I just find the burger holds together better
Stir in oatmeal, sunflower seeds, egg whites and whey protein and tomato sauce.
Add BBQ sauce and liquid smoke to taste.
Divide mixture up into 1/2 cup servings and flatten into patties.
Bake patties in a 415 degree oven for about 15 minutes. The burgers can also be grilled, microwaved, or pan fried.
Other good stir ins are sodium free tomato sauce, or salsa.
The unbaked patties freeze very well.
Number of Servings: 23
Recipe submitted by SparkPeople user GREATDANE7.
Add Mushrooms and cook until they start to weep.
Add 5 cups of water, rice and lentils, and carrots bring to a boil.
Turn down the heat. Cover the pot, and let simmer for about 45 minutes. Stirring occasionally.
Once rice and lentils are soft, remove the pot from heat and let the mixture cool.
Once cooled. mash the mixer with a potato masher - this step isn't a must. I just find the burger holds together better
Stir in oatmeal, sunflower seeds, egg whites and whey protein and tomato sauce.
Add BBQ sauce and liquid smoke to taste.
Divide mixture up into 1/2 cup servings and flatten into patties.
Bake patties in a 415 degree oven for about 15 minutes. The burgers can also be grilled, microwaved, or pan fried.
Other good stir ins are sodium free tomato sauce, or salsa.
The unbaked patties freeze very well.
Number of Servings: 23
Recipe submitted by SparkPeople user GREATDANE7.
Nutritional Info Amount Per Serving
- Calories: 134.8
- Total Fat: 6.2 g
- Cholesterol: 6.5 mg
- Sodium: 69.2 mg
- Total Carbs: 13.9 g
- Dietary Fiber: 3.2 g
- Protein: 7.6 g
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