Bulgur Veggie Burgers
Ingredients
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, benas, nuts, cliantro , 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 yogourt. 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 (250g)
Amount % Daily Value |
Calories 380 |
Fat 20 g 31 % |
Saturated
2.6 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 % |
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
DIABETES Exchange
Food Group | Exchanges |
---|---|
Starches | 2 |
Fruits | 0 |
Vegetables | 1 |
Milk and Alternatives | 0 |
Meat and Alternatives | 0 |
Fats | 3 ½ |
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Members' Reviews
forager
2016-12-01T21:54:01+00:00 december 01, 2016 | I would make this recipe againVery tasty but hard to form a patty that sticks together. It just ends up a mash.
Top Reviews
View All Reviewsforager
december 01, 2016 | I would make this recipe againVery tasty but hard to form a patty that sticks together. It just ends up a mash.