My Meal Logo My Meals
Rezepte Speisepläne Was & Warum App laden (iOS / Android)
Rezepte Speisepläne Was & Warum App laden (iOS / Android)

Hearty Bulgur Bean Burgers

von
S
Sophie

A delicious and hearty vegetarian burger made with bulgur, beans, and spices, perfect for a summer meal.

Rezept speichern Zum Speiseplan hinzufügen

JETZT BEI
App Store
JETZT BEI
Google Play

Haben Sie bereits My Meals?

In App öffnen
My Meals App Preview
Vorbereitungszeit (Min) 20 min
Garzeit (Min) 15 min
Schwierigkeitsgrad
Hearty Bulgur Bean Burgers

Zutaten

4 Portionen
|
  • 1 whole
    Onion medium oder Shallot
  • 2 tbsp
    Olive oil extra virgin oder Avocado oil
  • 1/2 cup
    Bulgur fine oder Quinoa
  • 1 cup
    Water
  • 1 cup
    Pinto beans canned oder Black beans
  • 1 tbsp
    Soy sauce low sodium oder Tamari
  • 1/4 cup
    Walnuts chopped oder Pecans
  • 2 clove
    Garlic clove fresh oder Garlic powder
  • 1/4 cup
    Cilantro fresh oder Parsley
  • 1 tsp
    Ground cumin oder Ground coriander
  • 1/4 tsp
    Cayenne oder Paprika

Anleitung

1

Heat the oil

Heat a small saucepan over medium heat and add half of the olive oil.

Using a heavy-bottomed pan ensures even heating.

Benötigte Zutaten für diesen Schritt

olive oil
2

Cook the onion

Add half of the chopped onion and a pinch of salt, cooking until golden brown.

Stir frequently to prevent burning.

Benötigte Zutaten für diesen Schritt

onion
3

Cook the bulgur

Stir in the bulgur and water, cover, and cook on low heat until water is absorbed.

Let the bulgur sit covered for a few minutes after cooking to fluff up.

Benötigte Zutaten für diesen Schritt

bulgur water
4

Mix the ingredients

In a mixing bowl, combine the cooked bulgur, beans, soy sauce, walnuts, garlic, cilantro, cumin, cayenne, and the remaining onion.

Mash the beans slightly for better binding.

Benötigte Zutaten für diesen Schritt

bulgur pinto beans soy sauce walnuts garlic clove cilantro ground cumin cayenne onion
5

Process the mixture

Pulse the mixture in a food processor until finely chopped but not pureed.

Avoid over-processing to maintain texture.

Benötigte Zutaten für diesen Schritt

bulgur mixture
6

Shape the patties

Form the mixture into 4 equal patties and chill for at least 10 minutes.

Chilling helps the patties hold their shape during cooking.

Benötigte Zutaten für diesen Schritt

bulgur mixture
7

Cook the patties

Cook the patties on a preheated grill or skillet, turning once, until golden brown.

Brush the patties with oil to prevent sticking.

Benötigte Zutaten für diesen Schritt

bulgur mixture
8

Serve the burgers

Serve the patties on buns with your favorite toppings and enjoy.

Pair with a fresh salad or sweet potato fries for a complete meal.

Benötigte Zutaten für diesen Schritt

bulgur mixture

Nährwertangaben (100g)

Kalorien 150 kcal
Fett 7.5 g
  • Gesättigte Fettsäuren: 1 g
Kohlenhydrate 18 g
Ballaststoffe 4 g
Zucker 1 g
Eiweiß 5 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the ultimate recipe for Hearty Bulgur Bean Burgers, a vegetarian delight packed with wholesome ingredients like bulgur, beans, and aromatic spices. Perfect for summer grilling or a cozy stovetop dinner, these burgers are both nutritious and flavorful.
💪

Warum dieses Rezept gut für dich ist

This recipe is perfect for those seeking a nutritious and satisfying vegetarian meal. Packed with fiber and protein from bulgur and beans, it's a heart-healthy option that doesn't compromise on taste.
💡

Tipps & Tricks

For the best texture, ensure the bulgur mixture is well-chilled before forming patties. Use a non-stick skillet or a well-oiled grill to prevent sticking.
🔄

Rezeptvarianten

You can substitute pinto beans with black beans or chickpeas for a different flavor profile. Add grated carrots or zucchini for extra moisture and nutrients.
🗄️

Aufbewahrung

Store cooked patties in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.
📚

Rezeptgeschichte

Bulgur has been a staple in Middle Eastern cuisine for centuries, and its use in vegetarian burgers showcases its versatility and nutritional benefits.
🥗

Nährwertangaben

Each burger is rich in dietary fiber, plant-based protein, and essential vitamins, making it a wholesome choice for any meal.
🍽️

Kombinationsvorschläge

Pair these burgers with a fresh green salad, sweet potato fries, or a tangy yogurt sauce for a complete meal.

Tags

healthy vegan vegetarian gluten-free high-protein

Rezeptkategorien

Küche

other

Mahlzeitart

lunch dinner

Gang

main course

Zubereitungsarten

grilling sautéing

Anlässe

everyday weeknight dinner picnic

Ernährungsformen

vegetarian vegan kosher low-sugar halal macrobiotic

Allergene

soybeans tree nuts

Jahreszeiten

all-season

Schwierigkeitsgrad

  • Was & Warum
  • Nutzungsbedingungen
  • Datenschutzerklärung
Zu Englisch wechseln - English Zu Deutsch wechseln - Deutsch Zu Italienisch wechseln - Italiano

© My Meals

Wir verwenden Cookies, um Ihr Erlebnis zu verbessern. Wählen Sie unten Ihre Einstellungen.

Cookie-Einstellungen

Notwendige Cookies

Für die Funktionalität der Website erforderlich. Kann nicht deaktiviert werden.

Analyse-Cookies

Helfen Sie uns zu verstehen, wie Besucher mit unserer Website interagieren.

My Meals App

My Meals

Nutze unsere App für das beste Erlebnis