Starch-free Veggie Burgers (Net carbs each = 6.5)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 249.8
- Total Fat: 14.1 g
- Cholesterol: 90.0 mg
- Sodium: 34.4 mg
- Total Carbs: 10.1 g
- Dietary Fiber: 3.6 g
- Protein: 20.1 g
View full nutritional breakdown of Starch-free Veggie Burgers (Net carbs each = 6.5) calories by ingredient
Introduction
I just couldn't find a recipe for low carb veggie burgers. Some claimed to be, but they always included oatmeal, potato or flour etc. These have none of the above. Pure, unadulterated low-carb or no-carb ingredients.If you count all the grating and chopping the preparation time for this recipe increases by around 30 minutes. I've calculated prep time on the basis that all ingredients were already chopped/grated.
Total carbs per burger = 10.1
Net carbs (minus fibre) = 6.5 I just couldn't find a recipe for low carb veggie burgers. Some claimed to be, but they always included oatmeal, potato or flour etc. These have none of the above. Pure, unadulterated low-carb or no-carb ingredients.
If you count all the grating and chopping the preparation time for this recipe increases by around 30 minutes. I've calculated prep time on the basis that all ingredients were already chopped/grated.
Total carbs per burger = 10.1
Net carbs (minus fibre) = 6.5
Number of Servings: 6
Ingredients
-
2 cups grated cauliflower (approx 1 small head)
200g soya mince (frozen or prepared from TVP/dried)
200g grated mature cheddar cheese
Generous handful of fresh parsley, finely chopped
1 red pepper, also finely chopped
100g zucchini (courgette), grated
2 cloves of garlic (finely chopped)
2 eggs
0-3 chopped chilli peppers (depending on taste)
NB: You'll also need a clean and dry dishcloth, and grease-proof baking paper.
Tips
If you want your veggie burgers to keep their shape while they're cooking, look around for egg-poaching circles, or something similar that you can spoon the burger mixture into. Remember, it will need to be something that can stand oven heat.
Directions
Turn oven to medium heat and warm up a large baking tray while you are preparing the burgers.
Combine cauliflower and soya mince in a bowl, cover with a plate and microwave for 10 minutes. Once cooked, pour out onto a clean and dry dishcloth to cool.
Combine the remaining ingredients (except oil) and once cauliflower mixture is cool enough to handle, lift up the corners of the dish-cloth so that your mixture can be wringed out (squeezing out as much moisture as possible). Then spoon the cauliflower mixture into cheese mixture and combine until everything is nicely mixed.
Divide into 6 balls (about the size of a small fist). Place each ball onto the warmed up baking tray, which is first covered with a sheet of grease-proof paper. Separate the balls from each other as much as possible.
Once you have the balls well-positioned, squash each one down gently, into a reasonably thick burger patty.
Bake for 45 minutes until the tops are becoming crispy. Then remove from oven, and very carefully turn over each burger (they may be quite delicate). Cook for another 15-20 minutes until the tops are browned and become crispy.
Serving Size: Makes 6 nicely sized burgers
Combine cauliflower and soya mince in a bowl, cover with a plate and microwave for 10 minutes. Once cooked, pour out onto a clean and dry dishcloth to cool.
Combine the remaining ingredients (except oil) and once cauliflower mixture is cool enough to handle, lift up the corners of the dish-cloth so that your mixture can be wringed out (squeezing out as much moisture as possible). Then spoon the cauliflower mixture into cheese mixture and combine until everything is nicely mixed.
Divide into 6 balls (about the size of a small fist). Place each ball onto the warmed up baking tray, which is first covered with a sheet of grease-proof paper. Separate the balls from each other as much as possible.
Once you have the balls well-positioned, squash each one down gently, into a reasonably thick burger patty.
Bake for 45 minutes until the tops are becoming crispy. Then remove from oven, and very carefully turn over each burger (they may be quite delicate). Cook for another 15-20 minutes until the tops are browned and become crispy.
Serving Size: Makes 6 nicely sized burgers