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Vegetable Burger & Fries

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Vegetable Burger & Fries

Many veggie burgers are made from vegetables, whole grains, and legumes (like beans or lentils). These are good-for-you ingredients that provide fiber and a variety of vitamins and minerals. Packaged veggie burgers (like Morning Star Farms or Boca) can also be a part of a healthy eating plan.

Ingredients

3.5 oz spinach
1 tablespoon olive oil
1 leek, thinly chopped
2 garlic cloves, minced
1.5 cups chopped mushrooms
10.5 oz firm tofu, chopped
1 teaspoon chili powder
1 teaspoon paprika
1 tablespoon chopped parsley
1.5 cups fresh whole wheat breadcrumbs
1 tablespoon olive oil
4 whole wheat hamburger buns and salad to serve


FRIES
2 large potatoes
2 tablespoons flour
1 tsp chili paprika
2 tablespoons olive oil

Instructions

Procedures : 1. To make the burgers, cook the spinach in a little boiling water for
2 minutes. Drain thoroughly and pat dry with kitchen paper.

2. Heat the oil in a skillet and saute the leek and garlic for 2-3 minutes. Add the remaining ingredients, except the breadcrumbs, and cook for 5-7 minutes until the vegetables have soft. Add the spinach and cook for one minute.

3. Transfer the mixture to a food processor and process for 30 seconds, until almost smooth. Transfer to a bowl, stir in the breadcrumbs, mix well, and leave until cool. Using floured hands, form the mixture into four equal size burgers. Chill for 1 hour.

4. To make the fries, cut the potatoes into thin wedges and cook in boiling water for 10 minutes. Drain and toss in the flour and chili powder. Lay the fries on a cookie sheet and brush with the oil. Cook in a preheated oven 400F, for 30 minutes or until golden.

5. Meanwhile heat 1 tablespoon oil in a skillet and cook the burgers for 8-10 minutes, turning once. Serve with the salad in a bap with the fries.

Serves 

Keywords: Vegetable Burger & Fries

Written by Melissa Owens

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