|2 cups / 500 ml||dry textured vegetable protein granules|
|2 cups / 500 ml||sodium-reduced vegetable or chicken stock|
|2 tbsp/ 25 ml||canola oil|
|2 cups / 500 ml||chopped onion|
|3 cups / 750 ml||sliced brown (cremini) mushrooms|
|4||garlic cloves, finely chopped|
|2 tbsp / 25 ml||balsamic vinegar|
|1/2 cup / 125 ml||ground flaxseed|
|1/4 cup / 50 ml||quick oats|
|1/4 cup / 50 ml||whole-wheat breadcrumbs|
|1/2 tsp / 2 ml||red pepper flakes|
|1/2 tsp / 2 ml||sea salt|
|freshly ground black pepper, to taste|
|1 tsp / 5 ml||canola oil|
Place textured vegetable protein in a large mixing bowl.
In a saucepan, bring stock to a boil. Remove from heat and pour over textured vegetable protein. Stir together until all of the liquid is absorbed. Set aside.
Heat oil in a skillet over medium heat; add onions and mushrooms and sauté for 15 to 18 minutes, or until pan begins to dry out. Add garlic; sauté for another minute.
Remove skillet from heat; drizzle with balsamic vinegar.
Add warm mushroom balsamic mixture to textured vegetable protein and set aside to cool.
When textured vegetable protein and mushroom mixture is cool, add egg white, ground flaxseed, oats, breadcrumbs, red pepper flakes and salt and pepper. Stir ingredients together until mixed well and mixture begins to hold its shape.
Use a 1/3-cup measuring cup to scoop out mixture to form each burger. Firmly press ingredients together using your hands. Set formed burgers aside.
Heat oil in a skillet over medium heat. Add burgers and cook until brown and slightly crispy on the outside, about 5 to 6 minutes per side.
To bake burgers instead – preheat oven to 375°F (190°C). Place burgers on lightly oiled baking sheet and bake for 40 to 45 minutes, turning once, until burgers they are cooked through.
Per burger: 174 cal, 14 g pro, 6 g total fat (1 g saturated fat), 16 g carb, 6 g fibre, 0 mg chol, 163 mg sodium
Source: Leslie Beck's Longevity Diet