Vegetable Veggie Burger Recipe

O le suʻeina o se mea e sili atu le soifua maloloina, maualalo le gaʻo vevela? O lenei fua e faʻaaogaina na o sina tofu ma le tele ma le tele o veggies e fausia ai se tino maloloina ma maualuga-fiber vegetarian patty. O lenei fualaau veggie burger o le fualaau aina ma vegan.

Mea e te Manaomia

• 3 tbsp. olive suauu, vaevaeina
• 1/2 ipu kernels
• 7 pulou pulou, pisia
• 3 pulu (alumama lanumeamata) e susulu
• 1/2 pepa lanu mumu mumu, pisia
• 2 cloves garlic, minced
• 1 tsp. kumumu
• 1 kalama, salu
• 1 tamai pateta, fatuina
• 1/4 ipu
• siliki (vaivai) tofu
• Faamasima ma le pepa e tofo ai
• 1/2 ipu falaoa

Auala e Fai Ai

1. I totonu o se mea faʻaleleia poʻo se mea e gaosi ai mea taumafa, faʻagasolo le siva seʻi oʻo i le kulimi ma tuʻu ese.
2. Sautee le saito, puʻamuʻu, maʻila ma le logo i le tasi sipuni sipuni o le suāuʻu mo le 3 i le 5 minute. Faaopopo le kalama ma le kumini ma kuka mo le isi minute.
3. Aveese mai le vevela ma faaopoopo i ai le kālaka, pateta, tofu, masima ma le pepa. Faaopopo le falaoa seia oʻo ina palu le paluga. Atonu e te manaʻomia se mea itiiti pe laʻititi nai lo le afa ipu.

1. Vali le paluga i patties ma le pusaaisa mo le itiiti ifo ma le tasi le itula.
2. Maea toe totoe lua laulau punini o le suāuʻu olive ma kuka ai le patty seia oʻo ina maeʻa le veggie burgers , e tusa ma le 3 minute i itu taʻitasi.

Vaʻai foi: Faʻaopoopoga o le soifua maloloina: Aʻo leai se gaʻo, leai ni fualaʻau, maualalo-kalori ma sili atu!

Aua nei galo e mafai ona e siaki i taimi uma togafiti o meaʻai i le vaomatua iinei , poo fualaau vevela uma iinei .

Meaʻai Faʻamatalaga:
E tasi le veggie burger patty e maua ai:
Calories: 153, Calories from Fat: 73
Aofaʻi o Gaʻo: 8.1g, 12%, Fatisi: 1.1g, 6%
Cholesterol: 0mg, 0%
Sodium: 129mg, 5%
Aofaʻi Carbohydrates: 17.5g, 6%
Faʻateleina Fiber: 2.4g, 10%
Sugars: 2.7g
Protein: 4.1g
Vitamin A 33%, Vailaʻau C 47%, Calcium 5%, Omea 8%, E faavae i luga o le 2000 kalori meaai

More Veggie Burger Recipes :

• Tofu Veggie Burgers
• Easy Potato Veggie Burgers
• Black Bean Veggie Burgers
• Mushroom ma Bean Veggie Burgers
• Meaty TVP Veggie Burgers
• Sili atu meaʻai fuamoa

Taiala o Mea Taumafa (i le tautua)
Calories	263
Aofaʻi gaʻo	10 g
Fatisi	1 g
Vailaʻau Mataʻutia	6 g
Cholesterol	0 mg
Sodium	532 mg
Carbohydrates	37 g
Faiga o le fiva	6 g
Puipuia	11 g

(O fuainumera o mea taumafa i luga oa tatou fualaau e fuafuaina e faʻaaogaina ai se 'aufaʻamatalaga o mea e manaʻomia ma e tatau ona iloiloina o se faʻatusatusaga.