Recipe: Veggie Oat Burgers

VEGGIE OAT-BURGERS (Vegan)

4 c water
1/2 c salt-reduced soy sauce or tamari
1/2 c nutritional yeast
1 large onion diced
1/2 T garlic powder
1 T each Oregano and Basil, dried
1 t liquid smoke (optional)
Mushrooms, fresh or canned (optional) 1/4 c to 1 c
4.5 c old fashioned rolled oats

Bring all ingredients except the oats to a boil. Turn heat to
low and stir in 4.5 cups rolled oats. Cook for about 5 minutes
until the water is absorbed. Don't overcook. If it is too soupy,
add some oats at about 5 minutes and cook for only a few more
minutes until thickened.

Fill a rectangular non-stick baking pan with the mixture (makes
square patties, easier than forming little circles). The pan could
be anywhere from 9 x 18 inches (22.5 X 45 cm.), 12 inches (30 cm.)
square or larger to make patties about a half-inch (1.3 cm.) thick.
If too thin they'll be tough and will dry out.

Total cooking time is 45 minutes. Bake at 350 F. for 25 minutes.
Then use a utensil that won't scratch your pan to cut the giant
burger into 3.5" to 4" (10 cm.) square burgers and flip them over.
Cook another 20 minutes. Serve in buns or as a main course, hot
or cold. Can be frozen.

The nutritional analysis of one serving (one 3.75 inch or 10 cm.
square, 4.5 oz. or 128 gm.)

Calories: 120
grams % of calories
Carbohydrates 215 78
Protein 4.28 14
Fats 1.13 8

Vitamins and Minerals:
(mg.)
Sodium 361 Vitamin A 5.24 (RE)
Iron 1.71 Vitamin E 3.31 mcg.
Magnesium 16.18 Thiamin B1 .169 mg.
Zinc 2 Niacin B3 3.81 mg.
Potassium 237 Folate 55.1 mcg.
Calcium 26.78 Riboflavin B2 .939 mg.
Vitamin C .614 Cobalamin B12 .025 mcg.
Copper .066 Beta-Carotene 7.83 (RE)

Cost (1): about US$0.39 each with mushrooms, US$0.30 without)
kwvegan vegan