Bulgur Veggie Burgers

Name: Bulgur Veggie Burgers
Prep time: 20 min
Cook time: 15 min
Yield: 2
Ingredients: 1/4 cup bulghur; 1/4 cup water; 2 tsp soy sauce; 1/2 onions; 1 clove garlic; 1/4 cup red beans (canned); 1/4 cup walnuts; 1/4 cup fresh cilantro; 1/2 tsp ground cumin; 1/8 tsp cayenne pepper; 1 pinch salt; ground pepper to taste; 1 tbsp mayonnaise; 1 tbsp Dijon mustard; 1 tbsp lemon; 1/4 cup yogurt, plain, 2%; 2 tsp canola oil; 2 slices bread, whole wheat

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Preparation : 20 min Cooking : 15 min Standing : 10 min

380 calories/serving

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Ingredients

1/4 cup	bulghur	35 g
1/4 cup	water	65 mL
2 tsp	soy sauce	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
1/4 cup	walnuts	26 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]	0.2 g
	ground pepper to taste [optional]
1 tbsp	mayonnaise	14 g
1 tbsp	Dijon mustard	16 g
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

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.
Put the bulgur in a blender together with the soy sauce, onion, garlic, beans, nuts, cilantro, and spices. Pulse until finely chopped, then season to taste.
Form the mixture into 9 cm (3.5 in) patties. Chill at least 10 min (up to 4 h).
Meanwhile, stir together the mayonnaise, mustard, lemon juice and yogurt. Set aside.
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).
Serve each patty on a toast with the sauce.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

380

Fat

20 g

31 %

Saturated 2.6 g
+ Trans 0.1 g

14 %

Cholesterol

0 mg

Sodium

580 mg

24 %

Carbohydrate

44 g

15 %

Fibre

8 g

31 %

Sugars

12 g

Net Carbs

36 g

Protein

12 g

Vitamin A

6 %

Vitamin C

15 %

Calcium

13 %

Iron

25 %

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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

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Claims

This recipe is :

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

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