Earth Burger

1 block (14 ounces) firm tofu, pressed, see note

1 tablespoon olive oil, plus extra brushing

1 tablespoon canola oil

1 medium onion, chopped finely

2 cloves garlic, chopped finely

1 cup finely chopped carrots

1 cup quick-cooking oats

1 cups sunflower kernels

2 cups cooked brown rice

1 tablespoon chopped fresh parsley

1 tablespoon herb and vegetable blend, such as Spike

1 tablespoon white miso

1 tablespoon lemon juice

1 tablespoon dried thyme

1 tablespoon dried basil

3 tablespoons tamari

¼ cup bread crumbs

6 tablespoons water

Heat oven to 350 degrees. Oil and then line a baking sheet with parchment paper.

In a large bowl, mash the tofu thoroughly and set aside.

In a medium-size pan, saute the onion, garlic and carrots in 1 teaspoon of olive oil and the canola oil over medium heat until soft but not brown. Transfer to the bowl with the mashed tofu.

Add to the tofu mixture all the remaining ingredients except the water and the oil reserved for brushing.

Process in batches in a food processor until everything is well combined, adding the water one tablespoon at a time until the mixture binds together. Form into -cup burgers.

Place the burgers on the prepared baking sheet and bake for 20 minutes, turning the baking sheet halfway through the baking process to ensure even browning.

After cooking, these burgers can be frozen in an airtight container for up to 2 months. Thaw fully before reheating.

Serves 12.

Cook's note: To press tofu, place a block of tofu between two plates. Place a heavy object (such as a can or two of beans) on top of the top plate and let sit for 30 minutes. Pour off the water and pat the tofu dry.

@Recipe nutrition:Nutrition values per serving: 230 calories, 13 g fat (1.5 g saturated), 21 g carbohydrates, 4 g fiber, 10 g protein, 0 cholesterol, 280 mg sodium.

"You Won't Believe It's Vegan" by Lacey Sher and Gail Doherty (2008 Lifelong Books, $17.95)