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The No-Beef Burger

The No-Beef Burger

Ingredients

  • 4 teaspoons olive oil, divided
  • 1 8 ounce package tempeh
  • 1 tablespoon soy sauce
  • 3/4 cup vegetable broth
  • 1/2 cup quick-cooking brown rice
  • 1/2 cup chopped onion
  • 2 cups chopped portobello mushroom caps
  • 2 tablespoons tomato paste
  • 3 cloves minced garlic
  • 1/4 cup walnuts, toasted and chopped
  • Salt
  • Freshly ground black pepper

Directions

  1. Heat 2 teaspoons of oil in a nonstick skillet over medium-high heat.
  2. Add tempeh and brown for 2 minutes on each side.
  3. Add 1 cup of water and the soy sauce; simmer tempeh, turning occasionally, until liquid is absorbed, about 10 minutes. Let cool; crumble into a large bowl.
  4. Bring broth to a boil in a small saucepan. Add rice, reduce heat to low, and cook, according to package directions, until tender. Cover and let rest.
  5. Heat remaining 2 teaspoons of oil in a nonstick skillet over medium heat. Add onion; saute for 3 minutes. Add mushrooms, tomato paste and garlic; saute for 5 minutes, stirring often.
  6. Transfer to a food processor and add rice and walnuts. Pulse until mixture turns pasty. Transfer to bowl with tempeh, stir to blend, and season with salt and pepper to taste.
  7. Shape into six 1/2 -inch thick patties. To cook, place patties in a well-oiled nonstick skillet and cook over medium heat for 2-3 minutes on each side, or until browned and heated through.

Note

  • Nutritional information includes 1/8 teaspoon of added salt per serving.

Nutrition Information

Per serving: 218 kcal cal., 11 g fat (2 g sat. fat), 598 mg sodium, 2 g fiber, 2 g sugar, 10 g pro., 62 mg calcium, 2 mg iron. Percent Daily Values are based on a 2,000 calorie diet

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