Delicious, chewy, and satisfying-what more could one ask of a burger? Serve them on buns with all your favorite trimmings.
Yield:: 4 burgers
- 1 cup textured vegetable or soy protein
- ¼ cup quick-cooking rolled oats (not instant)
- ½ teaspoon dried basil leaves
- ½ teaspoon dried oregano leaves
- ½ teaspoon dried parsley flakes
- ½ teaspoon garlic granules
- ½ teaspoon onion granules
- ¼ teaspoon dry mustard
- ¾ cup almost-boiling water
- 2 Tablespoons ketchup
- 2 Tablespoons soy sauce
- 1 Tablespoon smooth peanut butter, almond butter, or cashew butter
- ¼ cup whole wheat pastry flour
- 1 Tablespoon Red Star Vegetarian Support Formula nutritional yeast flakes
- Place the first eight ingredients in a medium mixing bowl, and toss them together.
- Pour the hot water into a small mixing bowl. Add the ketchup and soy sauce, and stir until blended. Pour this liquid into the textured protein mixture, and stir until well combined. Let rest for 5 minutes.
- Add the nut butter and mix until it is well incorporated. Then stir in the whole wheat flour and nutritional yeast flakes, and mix thoroughly.
- Shape the mixture into 4 flat, equal patties, about 4 inches in diameter. Place the patties on a sheet of waxed paper as soon as they are formed.
- Coat a large skillet with a thin layer of canola oil, and heat it over medium high. When the oil is hot, add the patties. Reduce the heat to medium low, and slowly brown the patties, about 6 to 8 minutes on each side. You may need to cook the patties in two batches, depending on the size of your skillet.
- "Meaty" Balls:
- Preheat the oven to 350°F. Mist a baking sheet with nonstick cooking spray. Form the mixture into 12 walnut-size balls, and arrange them on the baking sheet. Mist the tops and sides of the balls with nonstick cooking spray, and bake them for 25 to 30 minutes, turning them over midway in the cooking cycle. Alternatively, the balls may be deep fried in canola oil. Serve them with spaghetti and tomato sauce.
- Yield: 12 balls (4 servings)
- "Meaty" Ball Subs:
- Prepare the "Meaty Balls" as directed above. While the balls are baking, cut 2 large onions in half and slice them. Slice 2 large, green bell peppers into strips. Place 1½ tablespoons olive oil or canola oil in a large skillet, and heat it over medium-high. When the oil is hot, add the onions and peppers, and saute them for 10 minutes, or until tender. Add 1½ to 2 cups tomato sauce and a few drops of Tabasco sauce, to taste, reduce the heat to low, and cook until the sauce is hot and bubbly. Add the balls, turning them so they are coated all over with the sauce. Partially cover the skillet with a lid, and cook the balls for 3 to 5 minutes, just until heated through. Slice two loaves of crusty French bread in half lengthwise. Generously cover the bottom halves with the "Meaty" Balls and sauce. Replace the top halves of the bread. Cut each of the loaves in half, and serve.
Calories: 154 Fat: 3 gm Carbohydrates: 18 gm Protein: 15 gm