Ingredients:
- 2 eggs , slightly beaten dependent on mixture thickness
- all-purpose flour , for burger not needed for loaf
Directions:
- In a skillet heat olive oil over medium heat; add onion and garlic and cook until onion has softened, about 2 minutes. Add squash carrots and toss until tender. Boil rice until tender.
- Add rice and chick pea, lentil mushroom to the skillet. Stir and cook for 2 minutes. Remove pan from heat.
- Blend lightly in a food processor add cilantro soy sauce and egg.
- Add wheat germ, bread crumb and rolled oats, salt and pepper pulse in blender and refrigerate for 1 hour; or blend well by hand.
- Put a little flour on a large plate. Make desired size round diameter patties with cooled veggie mixture. Dip both sides of patties in the flour. Refrigerate patties for 15 to 20 minutes.
- Place patties on a greased broiling pan. Broil for 5 minutes on each side. Or lightly fry in a pan.
- Serve on a toasted hamburger bun with all the fixings, if desired.
- Adjust amount of bread – oats – wheat germ to your tastes or for desired consistency for either burger or loaf.
- I like to add an additional 2 cloves of garlic fresh after the cooking while blending the bread crumbs.
- Beans, lentil and chick peas can be of the canned variety this cuts down the preparation time but dried taste better. You need to soak and boil for a while 2-3 hours if you use dried beans boil in order chick peas 1/2 hour later add red beans and in the last half hour add the lentil.
- For the loaf cook at 350 degrees for 1 hour and 15 minutes after the first 1/2 hour of cooking you add a small can of stewed tomatoes on top of the loaf. A 1/2 teaspoon of hot pepper flakes blended on in the stewed tomatoes if you like a little spice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 201.69 Kcal (844 kJ) | ||
| Calories from fat | 43.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.84g | 7% | |
|---|---|---|---|
| Cholesterol | 40.92mg | 14% | |
| Sodium | 351.66mg | 15% | |
| Potassium | 357.82mg | 8% | |
| Total Carbs | 32.04g | 11% | |
| Sugars | 6.06g | 24% | |
| Dietary Fiber | 5.62g | 22% | |
| Protein | 8.52g | 17% | |
| Vitamin C | 2.9mg | 5% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 2.3mg | 13% | |
| Calcium | 40.7mg | 4% | |
| Amount Per 100 g | |||
| Calories | 197.41 Kcal (827 kJ) | ||
| Calories from fat | 42.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.74g | 7% | |
|---|---|---|---|
| Cholesterol | 40.05mg | 14% | |
| Sodium | 344.2mg | 15% | |
| Potassium | 350.23mg | 8% | |
| Total Carbs | 31.36g | 11% | |
| Sugars | 5.93g | 24% | |
| Dietary Fiber | 5.51g | 22% | |
| Protein | 8.34g | 17% | |
| Vitamin C | 2.9mg | 5% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 2.2mg | 13% | |
| Calcium | 39.9mg | 4% | |
* 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.
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