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.
- Yield
- 6 Servings
- Serving size
- 1 patty
- Rating
- 2.78 of 5 (9 ratings)
Food groups
- Grains: 1 1/2 ounces
- Vegetables: 1/2 cups
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, (optional)
- nonstick cooking spray
- 6 flour tortillas, 6-inch size
Directions
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 211.69 |
| Total Fat | 3.69 g |
| Saturated Fat | 1.1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 40.74 g |
| Dietary Fiber | 3.68 g |
| Total Sugars | 5.47 g |
| Added Sugars included | 1 g |
| Protein | 5.68 g |
| Calcium | 58 mg |
| Potassium | 223 mg |
| Sodium | 358.35 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 36 mg |
| Phosphorus | 140 mg |
| Selenium | 10 mg |
| Zinc | 1 mg |
| Vitamin A | 7 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 12 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 4 mcg |
| Folate | 97 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Niacin | 3 mg |
| Choline | 20 mg |
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Source
Recipe by: A Harvest of Recipes with USDA Foods — USDA Food Distribution Program on Indian Reservations
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/veggie-burgers. Federal works are public domain in the United States.