Bulgur-Lentil Burgers
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 clove garlic, minced or grated1 Tbsp chili powder2 Cups vegetable broth or stock1/2 cup dry lentils, rinsed and picked over1/2 cup dry bulgur wheat1/4 cup finely chopped red onion3/4 cup uncooked oatmeal (quick oats work best, or crush old-fashioned oats a bit with your fingers)1 tsp salt1 Tbsp Extra Virgin Olive Oil
In a medium saucepan, bring the vegetable stock to a boil. Add the chili powder and minced garlic and stir to combine. Add the lentils and bulgur, bring to a rapid boil, then reduce heat to Low, cover, and let simmer about 35 minutes, until all liquid is absorbed.
When the lentils and bulgur are done, remove from the heat, uncover, and let cool until the mixture is cool enough to handle (fluff with a fork occasionally to prevent heat from being trapped in the middle). Meanwhile, finely chop the onion.
When the lentils and bulgur are cool, thoroughly combine them in a mixing bowl with the oatmeal, salt, and onion. Mashing the mixture a bit with your hands or a wooden spoon will make the patties hold their shape a little better.
Let the burger mixture hang out in the mixing bowl while you heat the EVOO in a large skillet, over medium-high heat. Let the oil get nice and hot, so it spreads itself around the pan and begins to ripple or shimmer. Form the lentil mixture into 4 generous patties (about an inch thick and 4 inches in diameter). Saute the patties in the oil for 6 minutes on each side.
Top with cheese and/or other burger "fixin's" and serve on burger buns with oven fries or a garden salad.
Serves 4.
Number of Servings: 4
Recipe submitted by SparkPeople user THRIFTYMAMA.
When the lentils and bulgur are done, remove from the heat, uncover, and let cool until the mixture is cool enough to handle (fluff with a fork occasionally to prevent heat from being trapped in the middle). Meanwhile, finely chop the onion.
When the lentils and bulgur are cool, thoroughly combine them in a mixing bowl with the oatmeal, salt, and onion. Mashing the mixture a bit with your hands or a wooden spoon will make the patties hold their shape a little better.
Let the burger mixture hang out in the mixing bowl while you heat the EVOO in a large skillet, over medium-high heat. Let the oil get nice and hot, so it spreads itself around the pan and begins to ripple or shimmer. Form the lentil mixture into 4 generous patties (about an inch thick and 4 inches in diameter). Saute the patties in the oil for 6 minutes on each side.
Top with cheese and/or other burger "fixin's" and serve on burger buns with oven fries or a garden salad.
Serves 4.
Number of Servings: 4
Recipe submitted by SparkPeople user THRIFTYMAMA.
Nutritional Info Amount Per Serving
- Calories: 190.8
- Total Fat: 5.3 g
- Cholesterol: 0.0 mg
- Sodium: 1,073.9 mg
- Total Carbs: 31.2 g
- Dietary Fiber: 7.3 g
- Protein: 6.5 g
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