Veggie Burger

8/2/2019 Veggie Burger

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Bite Into a Better Burger 6

Better Eating Basics 8

How to Prepare Veggie Burgers 9

Classic & Gourmet Burgers & Sandwiches 10

Veggie Burgers Around the World 28

Veggie Burger Salads 46

Veggie Burger Pastas 60

Veggie Burgers Get Creative 72

Index 94

Credits 96


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Veggie burgers from Morningstar Farms are quick and easy to make. Recipes in this book that combine and cook theburgers creatively with other ingredients provide specific ins tructions for how to prepare them. In general, however,follow cooking instructions given on the packages of the burgers you buyalong with the following basic guidelines.

Keep veggie burgers frozen until ready to use. Cook burgers thoroughly. For food safety and quality, whatever cooking method you use, always heat veggie

burger patties to a minimum internal temperatu re of 160F, using an instant-readthermometer (right) to test for doneness.

(recommended method):

Preheat oven to 375F. Place frozen burgers on a baking sheet and bake for 17 to 19 minutes, turning burgersover halfway through the cooking time.

Keep veggie burgers frozen until ready to use. Never leave grill unattended while in use. Children should be supervised. For food safety and quality, heat burgers to a minimum internal tempera ture of 160F. The following instructions were developed using a gas grill. Grill performance may vary.

Always follow manufacturers instructions.Preheat the grill to medium-high heat.Remove frozen veggie burger patties from package.Lightly spray both sides of patties with cooking spray (top right) .Place patties on grill. Cover grill and cook for 3 minutes.Using a long-handled grill spatula, flip patties (bottom right) . Cover grill and cook for an additional 2 1 2 minutes.Carefully insert tip of an i nstant-read thermometer into center of a patty. Watch

reading carefully as it approaches desired minimum temp erature of 160F (right) .Use caution, as product will be hot. Carefully remove from grill.Cool briefly before serving.

Thaw individual burgers by placing in microwave and heating on 50-p ercent power for 1 minute. Place thawed burgers in a nonstick skillet and cook over medium heat for 6 to 7 minutes, turning burgers frequently.

Arrange frozen burgers on a microwaveable plate. Microwave on high setting, turning burgers over halfway through the cooking time (1 burger, 1 to 1 1 2 minutes;

2 burgers, 2 1 4 to 3 minutes). Microwaving more than 2 burgers at one time is not recommended. Microwave ovens vary; times given are approximate.

Eating well is an importa nt part of your life, and it doesnt have to happen at the sacrif iceof taste. Whether you're preparing lunch for yourself, makin g dinner for the family, or entertaining guests, making healthful, amazing-tasting meals can be really easy.

The recipes in this book will help you bring all the s atisfaction of great burgers into your dailyplans for more healthful eating. Throughout, they aim to follow some basic principles of smart cooking on which experts agree, and which you can ap ply to any recipe or meal you prepare:

Cut the salt. Most of the time, even reducing the salt you add by half will not produce anoticeable change in flavor. Consider replacing part of the salt in any recipe with an herb

or spice, flavored vinegar, or citrus juice or zest. Garlic powder or onion powder (not to beconfused with garlic salt or onion salt) works well in meats, soups, and sauces. Try makingyour own seasoning blends, too; for example, combine equal pa rts of garlic powder, onionpowder, paprika, and parsley flakes.

Avoid sticking smartly. Use vegetable oil spray (opposite page) , also called nonstick spray, or nonstick pan s for cooking.

Add more veggies. Try to include extra fresh seasonal produce whenever you cook, adding vegetables to salads,stir-fries, soups, and stewsnot to mention using them as veggie burger toppings (see pages 24-25) .

Consider your alternatives. Try reduced-fat cheeses (see page 10) , low-fat dressings, and low-cholesterol egg products.Markets today offer many low-fat versions of popular ingredients.

Choose more healthful cooking methods. Use stir-frying, grilling, poaching, steaming,or roasting as often as p ossible. Quick and gentle cooking methods help preser venutrients in ingredient s while also retaining their color and flavor.

Eliminate unnecessary fat. Whenever pan-frying, sauting, or stir-frying, drain off visible

fat, and blot pan-fried foods on paper towels to absorb excess grease. Let soups andstews chill and then skim fat from the sur face before reheating.

Go whole-grain. Look for low-fat breads, veggie burger rolls (see pages 16-17) , andother baked goods made with whole-grain f lour, which is higher in fiber and nutrients .

B e fruitful. Try incorporating more fruit into your diet, even in savory dishes like veggieburger salads (see pages 52-53) .

Keep these guidelines in mind an d soon youll be coming up with even more great, delicious ways to eat better whileyou enjoy the great flavor and nutritional benef its of veggie burgers.

Better Eating Basics


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Cut onion into slices 1 4 inch thick. In saucepan, combine water, margarine, suga r,and salt. Bring to a boil over high heat and add onion slices. Continue boiling, stirringfrequently, until most of water is evaporated. Reduce heat and simmer, stirringfrequently, until mixture is thick like a jam. Set aside.

In small mixing bowl, stir together chopped tarrag on, mayonnaise, and mustard.Spread on top and bottom of each roll. Place 2 spinach leaves on each roll. Set aside.

Prepare burgers according to package directions. Place a burger on each roll.Top each burger with red onion jam. Serve immediately.

Serving Size: 1 Burger Sandwich;Calories: 500; Calories from Fat: 210;Total Fat: 24g; Saturated Fat: 6g; Cholesterol: 5mg; Sodium: 1350mg; Total Carbohydrates: 51g;Dietary Fiber: 6g; Sugars: 13g;Protein: 23g.

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If you love the sweet flavor of cooked onionson a burger, try another topping for your veggie burgers of choice. In a nonstick skillet over medium-low heat, melt 1 tablespoonmargarine or butter. Add 3 4 cup thinly sliced

sweet onion (such as Vidalia, Maui, or WallaWalla) and cook, stirring frequently, until lightlybrowned, 14 to 18 minutes. If you like, stir in1 2 teaspoon whole caraway seeds. Cook veggieburgers according to package directions. Servethem with buns or bunless, topped with cheese if you like. Spoon the sauted onionson top and pass condiments to add to taste. Makes enough onions for 4 s ervings.

Grillers Prime with Red Onion Jam


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In large nonstick skillet, melt 2 teaspoons butter over medium-low heat. Add onion.Cook uncovered, stirring occasionally, until onion is tender and beginning to brown, about 10 minutes. Add mushrooms to onion. Cook, stirring occasionally, over medium-lowheat until mushrooms are tender, 3 to 4 minutes more. Remove from skillet. Keep warm.

Add burgers to same skillet. Raise the heat to medium and cook, uncovered, untilheated through, 7 to 8 minutes, turning once. Remove from skillet. Keep warm.

Remove skillet from heat. Carefully wipe out skillet with paper towel. Lightly spreadremaining butter on one side of each bread slice. Place 2 bread slices, buttered side down,in skillet. Top with burgers, steak sauce, onion mixture, and cheese. Place remainingbread slices, buttered side up, on top. Cook, covered, over medium-low heat for 2 to 4minutes or until golden brown on bottoms. Turn (see sidebar, below) . Cook, uncovered,until cheese melts and bread is golden brown, 2 to 3 minutes more. With spatula,transfer sandwiches to cutting board. Cut in half with sharp knife. Serve immediately.

Preheat the grill. Use a food thermometer to make sure pattiesreach minimum internal temperature of 160F.

Serving Size: 1 Patty Melt;Calories: 550; Calories from Fat: 260; Total Fat: 28g; Saturated Fat: 12g;Cholesterol: 50mg; Sodium: 910mg; Total Carbohydrates: 44g; Dietary Fiber: 7g; Sugars: 11g;Protein: 31g.

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A diner favorite, patty melts are easy to make at homeuntil, that is, some cooks try toflip the sandwiches over in the skillet only to have them fall apart before the cheese hasmelted completely. Using a pair of spatulas, however, makes turning the sandwiches easy. Just slip one spatula undern eath the sandwich and, with your other hand, press down on thetop with another spatula to clamp the sandwich firmly (left) . Lift the sandwich slightly,rotate your wrists together to turn it over, and slide it back into the skillet to finish cooking.

Steakhouse Patty Melt


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In small bowl, combine Parmesan cheese, basil, and garlic. Sprinkle over one sideof each tomato slice. Set aside.

Brush cut sides of focaccia with olive oil. Set aside.

Coat cold grill rack with nonstick coating. Preheat grill. Place patties on grill rack over medium heat. Grill for 6 minutes. Turn patties. Grill for 2 minutes more. Top eachpatty with cheese slice, if desired. Place tomato slices, Parmesan side up, and breadpieces, oil side down, alongside patties on grill rack. Grill about 2 minutes more or until cheese begins to melt and bread begins to brown.

Arrange spinach on half of the bread pieces. Top with patties, tomato slices,and remaining bread pieces. Serve immediately.

Bake patties according to package directions. Top each with cheese,if desired, during the last minute of baking. Remove from oven. Keep warm. Placetomato slices, Parmesan side up, and bread pieces, oil side up, on shallow baking pan.Broil 4 inches from heat until cheese begins to melt and bread begins to brown,3 to 4 minutes. Assemble sa ndwiches as directed above. Serve immediately.

Serving Size: 1 Panini;Calories: 310;Calories from Fat: 90; Total Fat: 10g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 860mg; Total Carbohydrates: 40g;Dietary Fiber: 4g; Sugars: 2g; Protein: 14g.

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The rich flavor, crunchy texture, and golden-brown color that comes from grilling bread can enhance any veggieburger sandwich. In the recipe above, the bread is grilledon the outdoor grill. But you can also grill it easily on anindoor countertop grill or on a ridged cast-iron grill panon the stovetop (right) . Be sure to watch carefully to avoidburning the bread, turning it as soon as it has grill marks.

Pollo Pomodoro Panini


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Preheat oven to 350F.

Cut thawed veggie burgers in half. Place one half, cut side down, in each taco shell.Place taco shells on ungreased baking sheet.

Bake in preheated oven until burgers are hot and taco shells are toasted,about 7 minutes. Top each taco with cheese, lettuce, tomato, salsa, and sour cream.Serve immediately.

Serving Size: 2 Tacos; Calories: 195;Calories from Fat: 30; Total Fat: 4g; Saturated Fat: 2g; Cholesterol: 10mg;Sodium: 910mg; Total Carbohydrates: 22g; Dietary Fiber: 6g ; Sugars: 2g; Protein: 19g.

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Most supermarkets nowadays carry containers of fresh ready-to-serve tomato salsa in their refrigeratedcases, and good-quality bottled tomato salsas arewidely available, too. But nothing beats the flavor,and satisfaction, of making your own salsa fromscratch. Theres no secret formula. All you need for the most basic version are fresh ripe tomatoes,cut into small dice; minced fresh chilies such as

medium-hot jalapeos (right) ; and chopped freshcilantro leaves. Add some finely minced onion if youlike. Combine in whatever proportions suit your taste,using more tomato for milder, sweeter results, morechilies for hotter salsa. Season to taste with salt.

Spicy Black Bean Tacos


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Cook burgers according to package directions.

Meanwhile, in large bowl, toss together spinach, bell pepper, cilantro, and mint.Set aside.

In 12-inch nonstick skillet, heat oil over medium heat. Add onion and cook, stirringfrequently, until very tender, about 5 minutes. Stir in garlic and ginge r. Cook and stir for 30 seconds. Carefully stir in vinegar, soy sauce, sugar, and chili sauce. Bring toboiling. Remove from heat. Add spinach mixture. Toss just until spinach begins to wilt.

Arrange spinach mixture on four serving plates. Cut veggie burgers into stripsand arrange on top of salads. Serve immediately.

Serving Size: 1 Salad;Calories: 200; Calories from Fat: 100;Total Fat: 11g;Saturated Fat: 1g;Cholesterol: 0mg; Sodium: 770mg; Total Carbohydrates: 16g;Dietary Fiber: 4g; Sugars: 6g; Protein: 9g.

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Most people know wilted spinach salads fromlong-popular versions featuring bacon and choppedegg. But even a healthier veggie burger version isbasically made in the same way. First, prepare thespinach and other salad ingredients and set aside.Then, make the hot dressing in a skillet largeenough for tossing the salad leaves. Finally, add thespinach mixture and toss quickly and briefly, usingkitchen tongs (right) , just until the leaves arepartially wilted but still have an edge of crispness.

Spicy Asian Spinach Salad


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Cut veggie burgers into bite-sized pieces. Set aside.

In large mixing bowl, beat together eggs, cream cheese, and Parmesan cheese.Stir in milk, oregano, salt, and pepper. Add burger pieces, spaghetti, and bell

pepper. Stir until thoroughly combined.

Preheat oven to 350F. Coat 8 large muffin-pan cups with vegetable cooking spray.Portion pasta mixture evenly into muffin cups.

Bake until frittatas are set and tops are browned, about 25 minutes. Carefullyremove hot frittatas from muffin cups. Serve warm with marinara sauce.

Serving Size: 1 Frittata;Calories: 310;Calories from Fat: 130;Total Fat: 14g;Saturated Fat: 6g; Cholesterol: 230mg; Sodium: 580mg; Total Carbohydrates: 24g; Dietary Fiber: 4g; Sugars: 8g; Protein: 20g.

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Most supermarkets today offer a widevariety of good-quality dried pastas fromdifferent manufacturers. In addition tothe stringlike spaghetti called for in therecipe above (shown second from the right in the photo) , other options include (from far right) thin angel hair; perciatelli, resembling thick, hollow spaghetti; narrow linguiniribbons; and slightly wider tagliatelli. Regardless of the pasta you use, always cook it what Italians call al dente , tender but still chewy, following suggested cooking timeson the package.

Mini Pasta Frittatas


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Cook noodles according to package directions. Drain. Rinse with cold water.Drain again. Pat dry with paper towels.

While noodles are cooking, in food processor fitted with stainless-steel bladecombine tofu, lemon juice, soy milk, and garlic. Cover and process until nearly smooth.Transfer to mixing bowl and stir in basil. Set aside.

Drain spinach in colander, pressing with back of spoon to remove excess moisture.

Preheat oven to 350F.

Meanwhile, in 11-by-7-by-2inch baking dish, spread 1 cup of the marinara sauce.On work surface, spread tofu mixture on one side of each lasagna noodle. Topwith veggie burger strips. Sprinkle with spinach. Roll up each noodle. Place rolls,seam side down, on top of sauce in baking dish. Spoon remainin g sauce on top.

Cover dish tightly with foil. Bake in preheated oven for 40 minutes. Remove foil.Let stand for 10 minutes before serving.

Serving Size: 2 Lasagna Rolls;Calories: 410;Calories from Fat: 90; Total Fat: 10g;Saturated Fat: 1.5g;Cholesterol: 0mg; Sodium: 930mg; Total Carbohydrates: 53g; Dietary Fiber: 11g;Sugars: 9g; Protein: 27g.

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For a layered lasagna that serves 6, combine in a mixing bowl 1 can (14 1 2 ounces)diced Italian-style tomatoes, 1 jar (14 ounces) spaghetti sauce, 1 package Morningstar Farms Veggie Burgers cut into small chunks. Spread 1 3 of mixture in the bottom of an11-by-7inch baking dish. Arrange1 2 an 8-ounce package of u ncooked lasagna noodleson top. Spread 1 2 of a 16-ounce carton fat-free cottage cheese on top. Top with another 1 3 of tomato mixture, then remaining noodles, cottage cheese, and remaining sauce.Cover with foil and bake in a preheated 350F oven for 50 minutes. Uncover, sprinklewith 3 4 cup shredded mozzarella cheese and 2 tablespoons grated Parmesan cheeseand bake, uncovered, until cheese melts, about 5 minutes. Let stand for 10 minutes,sprinkle with 2 tablespoons chopped parsley, and serve, cut into squares.

Vegan Veggie Burger Lasagna Rolls


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Cut up veggie burgers into small pieces and dis tribute evenly in a slow cooker.Evenly scatter in cubed cheeses, spoon in salsa, and pour in water. Stir lightly to combine.

Cover slow cooker and cook on low-heat setting until mixture is hot, thick,and bubbly, about 3 hours, very briefly uncovering and stirri ng it occasionally.

Stir in cilantro and serve from slow cooker or in serving bowls.

Serving Size: 1 2 cup; Calories: 230; Calories from Fat: 100;Total Fat: 12g;Saturated Fat: 7g; Cholesterol: 30mg; Sodium: 1180mg;Total Carbohydrates: 15g;Dietary Fiber: 2g; Sugars: 8g; Protein: 17g.

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To stir up a quick veggie burger dip on thestovetop, first trans fer a 15 1 2-ounce can of chilibeans to a mixing bowl and partially mash with awooden spoon. Set aside. In a 12-inch skillet over medium heat, saut 1 2 cup chopped onion in1 tablespoon vegetable oil until soft and fragrant.

Add 4 Morningstar Farms Grillers Vegan VeggieBurgers or other favorite Morningstar Farms Veggie Burgers and continue cooking over medium heat, stirring frequently with a woodenspoon and breaking up the burgers into smallpieces, for 2 minutes. Stir in beans, 1 2 cup diced tomatoes, 1 2 cup thick-and-chunky salsa,1 2 cup shredded low-fat mozzarella cheese, 1 4 cup chopped fresh cilantro, 1 tablespoonlime juice, and 1 4 teaspoon garlic powder. Continue cooking, stirring frequently, untilcheese melts completely and mixture is hot. Serve immediately.

Spicy Black Bean Dip


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Cook veggie burgers according to package directions.

Meanwhile, in medium saucepan, bring broth and garlic to a boil. Stir in couscous.Remove pan from heat. Cover and let stand until liquid is absorbed, about 5 minutes.

In large bowl combine couscous mixture, tomatoes, onions, basil, lemon juice,mint, oil, and pepper. Spoon onto 4 serving plates. Top each with warm burger,broken or cut into bite-sized pieces. Sprinkle with feta cheese. Serve immediately.

Serving Size: 11 8 cups; Calories: 400; Calories from Fat: 110;Total Fat: 13g;Saturated Fat: 2.5g; Cholesterol: 5mg; Sodium: 750mg; Total Carbohydrates: 45g; Dietary Fiber: 6g; Sugars: 4g; Protein: 24g.

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Many people whove enjoyed the North Africanspecialty called couscous think its a special kindof grain. In fact, its a tiny pasta shape made fromwheat flour, like other more familiar pastas, althoughcouscous is steamed in a way similar to rice or other grains. Traditional couscous steams for 30 minutes

or longer. Fortunately, modern cooks can takeadvantage of packaged instant couscous, availablein many supermarkets. Precooked and then re-dried,it requires only 5 minutes of rehydrating in boilingliquid. After cooking, however, all kinds of couscousbenefit from being raked lightly with the tines of a fork (right) to separate the particles so the couscous willbecome fluffy and mix easily with other ingredients.

Tabbouleh-style Couscous


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Preheat gas or charcoal outdoor grill, setting cooking grid 4 to 6 inches above coals.

Meanwhile, coat a 12-by-10-by-21 2inch aluminum foil pan with vegetable cookingspray. Layer potato slices evenly in bottom of pan. Top potatoes with veggie burgers.

In mixing bowl, stir together melted margarine, green beans, bell pepper strips,salt and pepper. Scatter mixture evenly over burgers and potatoes. Cover pan tightlywith heavy-duty aluminum foil.

Place pan on cooking grid above hot fire. Cover grill. Cook until potatoes aretender and burgers are cooked through to minimum internal temperature of 160Fon an instant-read thermometer, about 25 minutes, removing foil carefully to avoidsteam when checking for doneness.

Instead of placing on grill, heat burgers and vegetables in acovered pan in 400F oven until potatoes are very tender and bu rgers are cookedthrough, about 30 minutes.

Serving Size: 1 Burger plus1 2 cup vegetables; Calories: 310;Calories from Fat: 120;Total Fat: 14g;Saturated Fat: 2.5g; Cholesterol: 0mg;Sodium: 730mg; Total Carbohydrates: 26g; Dietary Fiber: 7g; Sugars: 6g; Protein: 23g.

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To transform your outdoor grill into an oven for baking a satisfying layered casseroleof veggie burgers and vegetables, all you need is a heavy-duty disposable aluminumfoil roasting pan, the kind sold in supermarkets most often for making holiday roasts.For best results, layer the ingredients evenly, putting sliced potatoes in the bottomcloser to the heat sourceso theyll cook through thoroughly. Veggie burgers gonext, and then more delicate vegetables of your choice (left) . A covering of heavy-dutyaluminum foil helps keep all the moisture and heat inside, speeding cooking andencouraging the delicious flavors to mingle.

On-the-Grill Veggie Dinner


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96 I Credits

A WELDON OWEN PRODUCTION

Copyright @ 2010 Weldon Owen Inc. and Kellogg NA Co.

All trademarks and images of Morningstar Farms products areused under license and with permission of the Kellogg NorthAmerica Company @ 2010 Kellogg NA Co.

All rights reserved. No part of t his book may be reproduced in

any form or by any electronic or mechanical means, i ncludinginformation storage and retrieval systems, without permissionin writing from the publisher, except by a reviewer who mayquote brief passages in a review.

Published by Fog City Press 415 Jackson Street, Suite 200San Francisco, CA 94111Telephone: 415-291-0100 Fax 415-291-8841

www.weldonowen.com

First printed in 2009 by Toppan-Leefung Printers, Do ngguan, China

10 9 8 7 6 5 4 3 2 1

2010 2011 2012 2013

Library of Congress Cataloging-in-Publication Data is available.

ISBN 13: 978-1-74089-975-8

Credits

Project Editor/Writer Norman Kolpas

Proofreader Brenda Koplin

Designer Jason Budow

Photography Carin Krasner Photos appear on pages 6, 7, 8, 9, 12, 15, 18, 25,26, 27, 30, 34, 38, 40, 41, 42, 46, 49, 52, 53, 54, 60,

62, 63, 64, 65, 68, 72, 75, 76, 78, 79, 81, 82, 83, 84,89, 92, and 93.

Food Stylist Marah Abel

Food Stylist Assistant Rebecca Farr

Prop Stylist Robin Turk

All other images and photographs appear under license and with permission of theKellogg North America Company.

The following trademarks are usedwith permission of the Kellogg NorthAmerica Company:MORNINGSTAR FARMS, CHIK PATTIES, GRILLERS,GRILLERS PRIME, MEAL STARTERS, CHEEZ-IT.

www.shopkelloggs.com

Veggie Burger

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