kid-friendly high protein vegiburgers (soy free)

[Guest guest]

Adapted from Chili Burgers in Moosewood Restaurant Lowfat Favorites

 

1 c [4 oz] chopped onions

4 garlic cloves, minced

1/2 c grated carrots

1 1/2 t ground cumin

 

27-oz can kidney beans [or 2 15-oz cans, or 3c homecooked]

2 T Dijon mustard

2 T ketchup

 

1 c thick poha [rice product found in Indian markets]

1/2 c ground unhulled sesame seeds

2-3 T flax meal

salt & pepper to taste

2 egg whites, slightly beaten

 

Sautee the onion 5 mins. Add garlic, carrots and cumin and cook another

5 mins.

 

Mash kidney beans with mustard and ketchup in food processor. Transfer

to large bowl and stir in remaining ingredients. If you're going to

taste for seasonings, do it before you add the egg whites. Form patties

the size of your buns and fry 5-8 mins per side.

 

Serve on well-toasted Kinnikinnick buns.

 

These go over very well with my family. At 6 servings, this is about 13

grams per serving. If you use oats instead of poha, the protein count is

much higher.

 

Laura G.