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
BEEF AND BULGUR BURGERS
The addition of bulgur wheat to these burgers not only helps stretch a meal but it also achieves a more delicately flavored burger with a lower fat content and higher fiber than traditional burgers. Substitute ground lamb for the beef, if you like.
Time 30m
Yield Serves 6
Number Of Ingredients 13
Steps:
- Bring 2 cups water to a boil in a small pot over medium high heat.
- Remove pot from heat and set aside for 5 minutes.
- Uncover pot, fluff bulgur with a fork and set aside until cooled.
- Grease grill grates with oil and preheat to medium heat.
- Meanwhile, in a large bowl, mix together beef, bulgur, parsley, cumin, cinnamon, allspice and chopped onion.
- Form mixture into 6 patties and season all over with salt and pepper.
- Add bulgur, cover, reduce heat to medium low and simmer until water is almost absorbed and bulgur is just tender, about 10 minutes.
- Grill patties, flipping once, until deep golden brown and cooked through, 5 to 7 minutes per side. (Alternatively, cook burgers using 1 tablespoon canola oil in a large skillet over medium heat.)
- Transfer burgers as done to hamburger buns, top with lettuce, tomatoes and sliced onions and serve.
Nutrition Facts : Calories 360 calories, Fat 9 grams, SaturatedFat 2.5 grams, Cholesterol 50 milligrams, Sodium 460 milligrams, Carbohydrate 46 grams, Protein 26 grams
BULGUR PATTIES - CRISPY BULGUR BURGERS
Regulars on my blog know that I have been cribbing endlessly about the heat in Bombay. I have almost forgotten how to make perfect round rotis, because it's clearly been a while since I made them. That doesn't mean I've been hogging rice for all my meals, which would have been the best thing to happ
Provided by Nandita Iyer
Number Of Ingredients 13
Steps:
- Mix all the ingredients in a bowl. Knead well to release flavours from spices and herbs. Refrigerate for 15 minutes or so.
- Shape into patties of 3-4 cm diameter, about 1/2 inch thick.
- Heat a non stick pan. Grease it with cooking oil.
- Place 3-4 patties at a time on the medium hot skillet and let each side cook for about 3-4 minutes until crispy and brown.
- Flip them over and let it cook for another 2-3 minutes.
- Garnish with sliced shallots and serve hot.
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
TABBOULEH BURGER
Soy Free Tabbouleh, tabouli, tabouleh, taboolee . . . however you wanna spell it, it spells YUM! It has a clean, light flavor that just tastes healthy. If you have a food processor, now is the time to use it.
Provided by Joni Marie Newman
Yield 10 Burgers
Number Of Ingredients 14
Steps:
- Bring a pot of lightly salted water to a boil. Add the bulgur wheat, lower the heat to a simmer, and cook, uncovered, for about 10 minutes, or until all the liquid is absorbed. Set aside to cool.
- In a large bowl, combine the parsley, cucumber, tomatoes, mint, olive oil, garlic, lemon juice, salt, and pepper to taste. Add the cooled bulgur and mix thoroughly.
- Preheat the oven to 350°F (180°C, or gas mark 4). Line a baking pan with parchment or a silicone baking mat.
- Add the flour and cornstarch to the Tabbouleh Salad mixture. Knead until well incorporated. If your mixture is too wet, add a little more flour.
- Form into 10 patties. Bake for 40 to 45 minutes, flipping halfway through, until firm and just beginning to brown. You can eat them just like this, but they get extra yummy if you panfry them in a little sesame oil after you bake them, just to get a little golden crispy crust!
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.
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- Heat up a small skillet, on med heat and add little oil, S&P and saute your onions for 5 minutes or so then set aside.
- In your Food Processor, process your mushrooms. (You might have to process your mushrooms in two or three batches depending on the size of your food processor) , making them quite small, but not mushy ( see video),and add to a large mixing bowl. Then add the sautéed onions, seasonings and liquids.
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- Place lentils, 1 teaspoon salt and 3 cups of water in to a saucepan and bring it to a boil. Once boiled, reduce heat to medium-low and let it simmer, uncovered, for about 25 minutes. Stir it occasionally. Strain it through a fine mesh strainer. Line 2 layers of paper towels on a sheet pan and spread lentils on paper towels. Pad-dry them with paper towels. Let it dry at room temperature.
- While lentils are simmering, place the vegetable stock and 1/2 teaspoon salt in a saucepan and bring it to a boil. Stir in the bulgur, cover the lid and take it off the heat. Let it sit for 20 minutes until all the water is absorbed by the bulgur. Drain it in a fine mash strainer to get rid of the excess water. Place it in a small bowl and set aside.
- Heat 1 tablespoon of olive oil in a large non-stick skillet pan over medium heat and add onions, celery, leek and garlic. Stirring occasionally, until the vegetables are brown, for 10 minutes. Spread the cooked vegetables on a second baking sheet and let them cool in room temperature.
- Heat 1 tablespoon of olive oil, in the empty skillet over high heat. Add the mushrooms and cook them for 10-12 minutes until they are brown. Stir it occasionally. Once cooked, spread them on the same baking sheet as vegetables. Let them cool to room temperature for 20 minutes.
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- Prepare bulgur according to package directions. Drain in a fine-mesh sieve, pressing to extract as much liquid as possible. Transfer the bulgur to a large bowl. Let cool for 5 minutes.
- Meanwhile, combine onion, vinegar, water and sugar in a medium saucepan. Bring to a boil and cook for 2 minutes. Remove from heat and set aside, stirring occasionally.
- Add beef, blue cheese, celery salt (or salt) and pepper to the bulgur; use your hands to gently combine. Form the mixture into 4 burgers, about 4 inches in diameter.
- Heat oil in a large nonstick skillet over medium heat. Cook the burgers until browned and an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 6 minutes per side. Drain the pickled onion. Serve each burger on a lettuce leaf, topped with onion.
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- 1. Place the bulgar wheat and water in a pot. Bring to a boil, then reduce to a simmer and cover for 13 minutes.
- 2. After the bulgur has cooked, place in a bowl and let cool.3. Place the pinto beans in a food processor and pulse until finely chopped. 4. Add the cooked bulgur, cheese, carrot, salt, garlic and onion powder to the beans in the food processor and pulse to combine. 5. Form into patties.6. Heat oil in a large saute pan over medium heat and cook the burgers for 3 minutes on each side.7. Serve with accompaniments.To Freeze: After forming patties and before cooking, place patties on a baking sheet in the freezer for 1 hour, then transfer to a zippered bag or other food-safe freezer container. Defrost in the refrigerator then follow recipe directions for cooking.
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- Peel beet, if preferred, and shred with a box grater or shredder attachment of your food processor. Once shredded, add to food processor with S-blade along with cooled bulgur and lentils. Pulse until the mixture still has texture but mixed together.
- Add the onion and garlic to processor and pulse a few times more to incorporate. Transfer mixture to a bowl.
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- Quinoa: Quinoa, which originates in South America, comes from a plant with the same name that resembles spinach. It has several key nutrients like protein and fiber.
- Couscous: It hails from North Africa and the Middle East is another ingredient that you can use as a bulgur substitute. Wheat is its main composition ingredient.
- Rice: Rice is a truly versatile grain is another ingredient that you can use as bulgur replacement and other grains. It’s made from broken-down kernels of rice which are then dried, cleaned, and packaged for consumption.
- Buckwheat: Known as one of the eight types of grains to be cultivated in China and Japan, buckwheat hails from Eastern Europe and Russia. This seed comes from a plant that looks similar to rhubarb.
- Cracked Wheat: If you don’t have any of the above-mentioned grains at home but want to still prepare your dish quickly then cracked wheat should come to your rescue.
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