HEALTHY CHILI BEAN AND BULGUR BURGERS
Don't let these veggie burgers fool you: They may look like fried-chicken sandwiches, but they're actually packed with plant protein and fiber and flavor! We love the simple broiler method for cooking the patties. A light coating of cooking spray makes the outside come out nice and crunchy.
Provided by Food Network Kitchen
Categories main-dish
Time 50m
Yield 4 servings
Number Of Ingredients 17
Steps:
- Bring the bulgur and 1 1/2 cups water to a boil in a small saucepan. Reduce the heat to medium-low, cover and simmer until tender, 10 to 12 minutes. Strain, and let cool completely.
- Meanwhile, heat the oil in a small skillet over medium-high heat. Add the tomato paste, chili powder, cumin and cayenne, and whisk until the oil is yellow and the spices are fragrant, about 45 seconds. Let the chili oil cool to room temperature.
- Whisk together the sour cream, lime zest and juice, a pinch of salt and 1 tablespoon water in a small bowl. Refrigerate until ready to serve.
- Position an oven rack at the top of the oven, and preheat the broiler. Line a baking sheet with foil. Mash the beans, cooked bulgur, cheese, breadcrumbs, scallions, chili oil and 1/2 teaspoon salt with a potato masher in a large bowl until the mixture is well combined and holds together when squeezed. Form into 4 uniform patties about 3/4 inch thick.
- Arrange the patties on the prepared baking sheet, and generously coat each with cooking spray. Broil until a golden-brown crust forms, 4 to 5 minutes. Remove the baking sheet from the broiler, flip each patty with a metal spatula and coat the tops with cooking spray. Broil until the tops are golden brown, 4 to 5 minutes more.
- Halve, pit and slice the avocado. Put each patty on a muffin bottom and sprinkle with additional cheese if using; top with some sour cream-lime sauce, avocados and sprouts, and sandwich with the muffin top.
BULGUR VEGGIE BURGER
This recipe is a modified version from this month's Gourmet Magazine (June 2008). The burgers can be prepared on the grill or in a skillet. If you don't want to use a food processor, you can simply chop the onions finely and mash the beans and walnuts together before mixing in everything else by hand. Uncooked patties can be chilled, covered, up to 4 hours.
Provided by blucoat
Categories Lunch/Snacks
Time 50m
Yield 4 burgers
Number Of Ingredients 11
Steps:
- Cook half of onion with 1/4 teaspoon salt in oil in a small heavy saucepan over medium heat, stirring occasionally, until golden, 5 to 7 minutes. Add bulgur and water and cook, covered, over low heat until water is absorbed, 15 to 18 minutes. Transfer to a bowl and stir in beans and soy sauce.
- Pulse bulgur mixture, walnuts, garlic, cilantro, cumin, cayenne, a rounded 1/4 tsp salt, 1/2 teaspoon pepper, and remaining onion in a food processor until finely chopped.
- Form rounded 1/2 cups of mixture into 4 (3 1/2-inch-diameter) patties. Chill at least 10 minutes.
- While patties chill, stir together mayonnaise, zest, and juice.
- GRILL DIRECTIONS: Prepare grill for direct-heat cooking over medium-hot charcoal (medium heat for gas). Put perforated grill sheet on grill and preheat 10 minutes. Brush patties all over with oil. Oil grill sheet, then grill burgers on grill sheet, covered only if using a gas grill, carefully turning once, until golden brown, about 8 minutes total.
- STOVETOP DIRECTIONS: Heat 1 tablespoon oil in a 12-inch heavy skillet over medium heat until it shimmers, then cook patties, carefully turning once, until golden brown, about 8 minutes total.
Nutrition Facts : Calories 301.3, Fat 18.6, SaturatedFat 2, Sodium 561.4, Carbohydrate 28.5, Fiber 8, Sugar 1.8, Protein 9.6
EASY VEGGIE BURGERS
These easy meatless burgers are prepared with bulgur wheat, canned pinto beans, grated carrots, and Swiss cheese. Cook the patties in a skillet and serve on buns for a tasty and protein-packed vegetarian meal.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Pasta and Grains
Number Of Ingredients 11
Steps:
- In a large bowl, combine bulgur and 1 cup boiling water. Cover tightly and let sit until bulgur is tender, 30 minutes. Strain through a fine-mesh sieve, pressing to remove liquid, then return bulgur to bowl. In a food processor, pulse pinto beans until coarsely chopped. Add beans to bulgur, along with Swiss cheese, carrots, scallion, and egg. Season with salt and pepper; mix well.
- In a large skillet, heat olive oil over medium. Add 1/2 cup bean mixture and press lightly with a spatula to flatten. Make 3 more patties, working in batches if necessary (add more oil for second batch), and cook until browned and cooked through, 3 minutes per side. Serve burgers on buns with sprouts and avocado slices.
Nutrition Facts : Calories 496 g, Fat 21 g, Fiber 13 g, Protein 18 g
TASTY BEAN AND GRAIN BURGERS
I think that homemade veggie burgers are always better (and cheaper) than store-bought. This is a nice basic recipe. I particularly like these because the prep work is minimal. Freeze these on cookie trays covered with waxed paper until solid, then move them to a ziploc bag. You can then take them out individually whenever you want one!
Provided by Kevlarturtle
Categories Lunch/Snacks
Time 55m
Yield 6 serving(s)
Number Of Ingredients 13
Steps:
- Combine bulgur and boiling water in a bowl and cover. Set aside to steam for 10 minutes.
- Meanwhile, combine beans, garlic, tomato paste, soy sauce, worcestershire sauce, chili powder, onion powder, pepper and salt in the bowl of a food processor. Process until fully combined - you will have a fairly smooth paste. Transfer mixture to a large bowl.
- Drain any remaining water from the bulgur and add it to the bean mixture. Add in the egg and bread crumbs and stir until everything is thoroughly combined. Allow mixture to stand for 30 minutes.
- Form the mixture into 6 patties. Either grill or pan-fry them to serve right away, or place them on a waxed paper-lined cookie sheet to freeze for later use.
- VARIATION: Form mixture into very small (about 2-inch) patties. Stuff these into tortillas or pita pockets or between slices of party rye. These make great tiny sandwiches for parties, bento boxes or little hands.
Nutrition Facts : Calories 211, Fat 2.9, SaturatedFat 0.6, Cholesterol 35.2, Sodium 568.4, Carbohydrate 39.6, Fiber 8.1, Sugar 2.3, Protein 9.1
BULGUR BEAN BURGERS
Categories Sandwich Bean Vegetarian Kid-Friendly Healthy
Yield 6 large 10 small
Number Of Ingredients 15
Steps:
- Cook half of onion in a medium sauce pan with a small amount of oil. Once browned, add celery and red pepper, and cook for around 5 minutes, no longer. Add bulgur and water and cook, covered, over low heat until water is absorbed, 15 to 18 minutes. While the bulgur is cooking with the onions, celery and pepper, rinse the black beans. Once reasonably dry, put the beans into a bowl, and mash them quickly with the fork, making sure the beans still hold most of their shape (the mashing is just to soften them a bit, you don't want to make a paste). Add lime zest and juice to the mixture. Pour in cumin, cayenne, and ancho powder (if using). Stir together and add cilantro and garlic. When bulgur is cooked, pour into the bowl of black bean mixture. Stir together and add breadcrumbs. Finally, add soy sauce, and stir it all together. Chill the burgers, formed with around a cup of burger mix, on a baking sheet for at least 30 minutes. You can also put the mix, unformed, into a container and refrigerate up to 4 days. Oil a pan or skillet, and cook burgers until one side is deep brown. Lightly brush the uncooked side with olive oil (for best cooking results) and flip the burgers. Cook until other side is well browned.
BULGUR BEAN BURGERS
I had some cooked beans, so I thought I would try my hand at making burgers. Unfortunately, the cupboard was bare. This was a "What the heck do I have to make supper with?" dish. So some creative thinking was involved. Next time onions and perhaps spinach would help with the flavor. Any Beans will work. These come out moist, not like a meat burgers. I cook very low sodium because of health issues. But if you want to add salt you could. Preparation time, does not included the cooking of the beans
Provided by lea_petra
Categories Lunch/Snacks
Time 35m
Yield 10 serving(s)
Number Of Ingredients 7
Steps:
- Boil the water. Pour in a bowl and add the bulgur. Cover and sit for 20 minutes.
- Mash the beans (or puree).
- Put all the ingredients, except tahini, in a bowl and mix well. An electric mixer will be the best.
- Add the tahini slowly, mixing at low speed.
- Take about 1/2 cup of mixture, form into patties.
- Bake, fry, or grill to serve right away.
- The best combination is to bake for about 15 minutes at 350, then fry in very little oil for 2 minutes on each side.
- To freeze, place on a plastic wrapped lined pan. Freeze until firm. Then place in containers.
Nutrition Facts : Calories 188.5, Fat 4.4, SaturatedFat 0.7, Sodium 15.7, Carbohydrate 30, Fiber 9.5, Sugar 0.4, Protein 9.3
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