Rolled Oat Burger Will Satisfy Vegetarian Craving

Although hamburgers originated in Germany, they have become an integral part of our American diet - even for vegetarians.

Vegetarian burgers are among the most requested items by people wanting to eat less meat but still craving a hearty sandwich.

For the cook, however, vegetable burgers are a challenge, especially when they are made totally vegetarian so they contain no eggs or dairy products.

A binder is needed to keep the burger together. I use the naturally starchy properties of cooked oats for these Rolled Oat Burgers.

Vegetables such as sweet potatoes as well as lentils, tofu, polenta and millet can be used to form the bulk of the burgers. A mixture of sauteed vegetables and seasonings is usually added with tamari for flavor. I like to add spicy heat to my oat burgers by sauteing a jalapeno pepper with the vegetables.

Your burgers will turn out better if the mixture is made the day before you shape the patties. This gives it time to set up and harden slightly.

These oat burgers make a filling sandwich when topped with avocado, red onion slices and lettuce. Add a few pickled jalapeno peppers and you have my favorite variation.

Rolled Oat Burgers

2 cups water

2 cups old-fashioned rolled oats

2 tablespoons low-sodium tamari or soy sauce

1 tablespoon plus 2 teaspoons pure olive oil

1 cup diced onions

1/2 cup grated carrots

1/2 cup diced celery

1/2 cup diced red bell peppers

2 cloves garlic, minced

2 teaspoons dried oregano

6 leaves fresh basil, minced or 1 teaspoon dried

1/2 teaspoon fresh-ground black pepper

Bring water to a boil in a saucepan over medium-high heat. Add oats, tamari or soy sauce and 1 tablespoon oil. Reduce heat to low and cook 2 minutes; remove from heat and set aside.

In a skillet, heat the remaining 2 teaspoons oil over medium heat. Add the remaining ingredients and saute 2 minutes or until vegetables are softened. Add to cooked oats and combine well. Chill at least 2 hours or overnight.

Preheat oven to 375 degrees. Using an ice cream scoop or 1/4-cup measure, portion the mixture. Form each portion into a ball and then flatten slightly. Place on a lightly oiled baking sheet and bake 20 minutes until golden brown.

Yield: 16 servings.

Nutrition information per burger: 97 calories, 4 grams protein, 3 grams fat (28 percent fat calories), 15 grams carbohydrate, no cholesterol, 80 milligrams sodium.