Nature's bountiful burgers: America's favorite food goes vegetarian - includes recipes

Vegetarian Times, July, 1997 by Bharti Kirchner

Tasty and convenient, burgers are one of America's favorite foods. However, when made with ingredients such as whole grains, legumes, vegetables, nuts and seeds, burgers are transformed into exciting and healthful vegetarian fare.

These vegetarian patties, inspired by a variety of ethnic cuisines, offer a range of rich flavors and unique textures. They are easy to prepare and economical; the possible variations are only as limited as your imagination. There is the added advantage that most of the preparation can be done ahead of time, making them perfect for entertaining.

The options for serving these burgers are also varied. For a colorful and substantial entree, serve them without a bun accompanied by a cooked grain, such as rice, quinoa or couscous; cooked pasta; steamed broccoli; or asparagus spears and perhaps a baked tomato. Or set a variety of the burgers on a buffet table along with different types of breads such as tortillas, chapati, naan, garlic rolls and Italian peasant bread. The burgers also can be made into different shapes (square, oval or oblong) to fit into the different types of breads you plan to use. Condiments like chutney, chopped fresh herbs, mustard, olives and roasted garlic puree along with an assortment of side-dish salads will make mixing and matching dishes a culinary adventure.

The following recipes use baking, broiling or grilling as primary cooking methods and not frying. Although frying produces tasty burgers, it increases the fat content of the dish. If you choose to fry the burgers, be sure to use a nonstick skillet and nonstick spatula. They will absorb a lot of oil so avoid using any more than needed to coat the pan (or use a nonstick spray). Fragile burgers will be difficult to turn over, so coat with extra bread crumbs. Also, the use of eggs or egg whites as a binding agent is optional. If you choose not to use eggs or egg whites, add enough extra bread crumbs to hold the burgers together. But, be forewarned, the bread crumbs will make the burgers drier.

These burgers also are great candidates for making in quantity and freezing. The Rosemary-Potato Burgers already yields a large quantity, and the other recipes can easily be doubled or tripled. To freeze, wrap the uncooked patties individually in plastic wrap, then freeze up to two months. The day before you intend to serve them, transfer them to the refrigerator to thaw, then cook as directed just before serving.

Rosemary-Potato Burgers

Potatoes mixed with peas, hazelnuts and rosemary makes a hearty and satisfying burger. For a little extra flavor, use Yukon gold or Yellow Finn potatoes. As an entree, these burgers go well with quinoa and asparagus.

1 1/2 lbs. boiling potatoes (about 4
medium), peeled, cut into
1-inch cubes
1 Tbs. olive oil
1 cup chopped onion
1 Tbs. minced gingerroot
2 Tbs. minced fresh rosemary or 2
teaspoons dried
1 cup frozen baby peas, thawed
1 large egg or 2 egg whites
(optional)
1 to 2 Tbs. water
1 cup hazelnuts, coarsely ground
1/2 to 3/4 cup plain dry bread crumbs
Salt and freshly ground black pepper
to taste

Shape mixture into 3-inch patties (1/2-inch thick), adding extra bread crumbs if needed to hold patties together.

Prepare grill or preheat broiler. If grilling, put patties on vegetable grid. If broiling, put patties on broiler pan or large cookie sheet lined with lightly oiled foil. Grill or broil 3 to 5 inches from the heat, until lightly browned, 6 to 8 minutes per side. Check often to prevent burning. Makes about 8 burgers. PER BURGER: 142 CAL.; 7G PROT.; 3G TOTAL FAT (1G SAT. FAT); 23G CARB.; 0 CHOL.; 150 MG SOD.; 2G FIBER. LACTO-OVO/VEGAN

Chickpea-Broccoli

Burgers

Serve these hearty but low-fat burgers on a garlic roll with thinly sliced onion, water-cress, sweet mustard and Simple Raita.

1/2 cup couscous
1 cup water
1 1/2 cups broccoli florets
2 tsp. olive oil
1 cup finely chopped onion
2 tsp. ground cumin
1 1/2 cups cooked chickpeas or 15-oz.
can chickpeas, rinsed and
drained
1 Tbs. toasted sesame tahini
1/4 to 1/2 cup plain dry bread crumbs
Salt to taste