Veggie Burgers
Vegetarian burgers can be made ahead of time and stored in the freezer. They can be served any time. To add some spice, top with salsa.
- 6 Servings
- $3.00 - $5.99
Veggie Burgers
Vegetarian burgers can be made ahead of time and stored in the freezer. They can be served any time. To add some spice, top with salsa.
- 6 Servings
- $3.00 - $5.99
Ingredients
- 1 can (about 15 ounces) low-sodium whole kernel corn, finely chopped
- 1/2 cup cornmeal
- 1/2 cup onion, finely chopped
- 1/2 cup green pepper, finely chopped
- 1/2 cup cooked white rice
- 1/4 teaspoon chili powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon cayenne or jalapeño chilies, seeds removed and finely chopped,
- nonstick cooking spray
- 6 flour tortillas, 6-inch size
Steps
In a large bowl, combine corn and cornmeal.
Add onions, green pepper, rice, chili powder, and pepper. If using cayenne and jalapeño chilies, add them too. Mix well.
Form the burger mixture into 6 equal patties about 1/2 inch thick, and refrigerate for 1 hour.
Preheat the oven to 350 °F.
Spray both sides of the patties with nonstick cooking spray.
In a large pan, brown both sides of the patties over medium to high heat for 5 to 8 minutes.
Bake the patties in the oven for 10 minutes.
Toast the flour tortillas in the oven for 8 minutes.
Place patty on half of tortilla and fold tortilla over to serve like a taco.
Ingredients
Serving Size: 1 patty
| Nutrients | Amount |
|---|---|
| Total Calories | 142 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 30 g |
| Dietary Fiber | 3 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 3 g |
| Minerals | |
| Calcium | 48 mg |
| Potassium | 236 mg |
| Sodium | 190 mg |
| Copper | 112 mcg |
| Iron | 2 mg |
| Magnesium | 37 mg |
| Phosphorus | 112 mg |
| Selenium | 9 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 18 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 14 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 3 mcg |
| Folate | 81 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Niacin | 3 mg |
| Choline | 21 mg |
Source:
- A Harvest of Recipes with USDA Foods
- USDA Food Distribution Program on Indian Reservations