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Veggie Burgers with Yogurt Sauce a healthy alternative

BY JULIE ROTHMAN

Special to The Baltimore Sun

Elaine Kwedder of Shenandoah, Pa., was looking for a recipe for a homemade veggie burger. Amanda Milewski of Eldersburg, Md., sent in a recipe she cut out from a parenting magazine some years ago and makes on a regular basis.

She says that her family finds that the burgers are a more flavorful alternative to the store-bought frozen veggie burgers they have tried.

Milewski says that sometimes she preps all the ingredients earlier in the day or even the night before and stores them in zip-top bags in the fridge. That way the burgers are a snap to prepare even during a weeknight dinner rush.

When served with the accompanying yogurt sauce, these burgers are a tasty and healthful alternative to an ordinary burger.

Veggie Burgers with Yogurt Sauce

FOR BURGERS:

1 egg, slightly beaten

1 carrot, peeled and grated

1 onion, finely minced

1 sweet potato, peeled and grated

1 cup flour

1 teaspoon baking powder

Salt and pepper, to taste

FOR YOGURT SAUCE:

½cup plain yogurt

¼cup ketchup

2 tablespoons pickle relish

2 to 3 tablespoons vegetable oil

**

In a large bowl, combine the egg, carrot, onion, sweet potato, flour and baking powder. Add salt and pepper to taste. Form the mixture into six 5- to 6-inch patties and set aside.

Prepare the yogurt sauce: In a small bowl, combine yogurt, ketchup and relish. Set aside.

In a large skillet, heat the oil until very hot. Saute the burgers for 4 minutes per side, until golden brown. Remove the burgers to plates or set on buns and serve with yogurt sauce.

Makes 6 burgers.

Per serving: 189 calories, 5 grams protein, 6 grams fat, 1 gram saturated fat, 30 grams carbohydrate, 2 grams fiber, 36 milligrams cholesterol, 257 milligrams sodium