Bulgur Veggie Burgers

10 Reviews
100% would make this recipe again

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Preparation : 20 min Cooking : 15 min Standing : 10 min
380 calories/serving

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

  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, beans, nuts, cilantro, 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 yogurt. 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 (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 %
More info

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
More info

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 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

10 Reviews (9 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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

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