Bulgur Veggie Burgers

2 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 vegan mayonnaise 14 g
1 tbsp Dijon mustard 16 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/4 cup soy yogurt 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

19 g

30 %

Saturated 2.3 g
+ Trans 0.1 g

12 %

Cholesterol

0 mg

Sodium

590 mg

24 %

Carbohydrate

45 g

15 %

Fibre

8 g

32 %

Sugars

12 g

Net Carbs

37 g

Protein

11 g

Vitamin A

5 %

Vitamin C

22 %

Calcium

14 %

Iron

26 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Selenium
Good source of  :
Copper, Niacin, Phosphorus, Potassium, Vitamin B1, Vitamin B6, Vitamin K, Zinc
Source of  :
Calcium, Omega-3, Omega-6, Pantothenic Acid, 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
Meat and Alternatives 0
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • 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

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