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Bulgur Veggie Burgers

8 Reviews
100% would make this recipe again

Preparation : 20 min Cooking : 15 min Standing : 10 min
380 calories/serving
  • Can be done in advance
  • Easy
  • Halal
  • Kosher
  • Vegetarian

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 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
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (250g)

Amount

% Daily Value

Calories

380

Fat

19 g

29 %

Saturated 2.6 g
+ Trans 0.1 g

13 %

Cholesterol

0 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

13 %

Iron

25 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 1 ¾ servings
Milk and Alternatives : ¼ serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables 1
Milk and Alternatives 0
Meat and Alternatives 0
Fats 3

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Members' Reviews

8 Reviews (7 with rating only ) 100% would make this recipe again
forager
december 01, 2016 | I would make this recipe again

Very tasty but hard to form a patty that sticks together. It just ends up a mash.

Useful 0

Top Reviews

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forager
december 01, 2016 | I would make this recipe again

Very tasty but hard to form a patty that sticks together. It just ends up a mash.

Useful 0