Bulgur Veggie Burgers

Bulgur Veggie Burgers

2 servings
Preparation 20 min
Cooking 15 min

Standing 10 min

380 calories per serving 


Ingredients

1/4 cup bulghur   35 g
1/4 cup water   65 mL
2 tsp soy sauce, low-sodium   10 mL
1/2 onions, coarsely chopped   100 g
1 clove garlic, coarsely chopped    
1/4 cup red beans (canned) ,rinsed and drained   65 mL
1/2 cup walnuts   50 g
1/4 cup fresh cilantro, coarsely chopped   9 g
1/2 tsp ground cumin   2 g
1/8 tsp cayenne pepper   0.4 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tbsp mayonnaise   15 mL
1 tbsp Dijon mustard   15 mL
1 tbsp lemon juice, freshly squeezed   1/2 lemon
1/4 cup yogurt, plain, 2%   65 g
2 tsp canola oil   10 mL
2 slices bread, whole wheat, toasted   70 g

Before you start

A blender or food processor will be very useful to make the patties.

Method

  1. Put the bulgur in a saucepan with the water and a pinch of salt. Bring to a rolling boil. Reduce the heat, cover, then simmer about 5 min, until the bulgur has swelled and all the water is absorbed. Add a little more water if it looks too dry. Drain if there is too much water.
  2. Put the bulgur in a blender together with the soy sauce, onion, garlic, benas, nuts, cliantro , and spices. Pulse until finely chopped, then season to taste.
  3. Form the mixture into 9 cm (3.5 in) patties. Chill at least 10 min (up to 4 h).
  4. Meanwhile, stir together the mayonnaise, mustard, lemon juice and yogourt. Set aside.
  5. Heat the oil in a skillet over medium heat. Add the patties and cook until golden-brown, about 8 min total, turning them once gently (they are not quite as firm as meat burgers).
  6. Serve each patty on a toast with the sauce.

Nutrition Facts Table

Nutrition Facts

per 1 serving (250g)

Amount

% DV*

* DV = Daily Value

Calories

380

Fat

19 g

29 %

Saturated 2.5 g
+ Trans 0.1 g

13 %

Cholesterol

5 mg

Sodium

590 mg

24 %

Carbohydrate

44 g

15 %

Fibre

8 g

31 %

Sugars

12 g

Protein

12 g

Vitamin A

6 %

Vitamin C

15 %

Calcium

15 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Omega-3, Omega-6, Pantothenic Acid, Vitamin A, Vitamin B12, Vitamin B2, Vitamin C, Vitamin E
Good source of :
Copper, Iron, Niacin, Phosphorus, Potassium, Vitamin B1, Vitamin B6, Zinc
Excellent source of :
Fibre, Folacin, Magnesium, Manganese, Selenium, Vitamin K

More info


This recipe is in the following categories: Beans/Legumes | Nuts | Rice/Grain | Main courses/Entrées | Halal | High Fibre | High Iron | Kosher | Source of Omega-3 | Vegetarian | Barbecue/Broil/Grill

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