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Hearty Bulgur Bean Burgers

by
S
Sophie

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

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Preparation time (min) 20 min
Cooking time (min) 15 min
Difficulty
Hearty Bulgur Bean Burgers

Ingredients

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

Instructions

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.

Ingredients needed for this step

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.

Ingredients needed for this step

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.

Ingredients needed for this step

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.

Ingredients needed for this step

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.

Ingredients needed for this step

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.

Ingredients needed for this step

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.

Ingredients needed for this step

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.

Ingredients needed for this step

bulgur mixture

Nutrition Facts (100g)

Calories 150 kcal
Fat 7.5 g
  • Saturated Fat: 1 g
Carbohydrates 18 g
Fiber 4 g
Sugar 1 g
Protein 5 g

Learn More About This Recipe

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About this Recipe

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.
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Why This Recipe Is Good For You

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.
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Tips & 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.
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Recipe Variations

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.
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Storage Instructions

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

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

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

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

Recipe Categories

Cuisine

other

Meal Type

lunch dinner

Course

main course

Cooking Methods

grilling sautΓ©ing

Occasions

everyday weeknight dinner picnic

Dietary Restrictions

vegetarian vegan kosher low-sugar halal macrobiotic

Allergens

soybeans tree nuts

Seasons

all-season

Difficulty

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