Bulgur-Lentil Burgers
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Bulgur-Lentil Burgers calories by ingredient
Introduction
This is an adaptation of a vegan lentil burger recipe I found here at SparkRecipes. To make this vegan, simply omit the oil and use non-stick cooking spray or a non-stick skillet. This is an adaptation of a vegan lentil burger recipe I found here at SparkRecipes. To make this vegan, simply omit the oil and use non-stick cooking spray or a non-stick skillet.Number of Servings: 4
Ingredients
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1 clove garlic, minced or grated
1 Tbsp chili powder
2 Cups vegetable broth or stock
1/2 cup dry lentils, rinsed and picked over
1/2 cup dry bulgur wheat
1/4 cup finely chopped red onion
3/4 cup uncooked oatmeal (quick oats work best, or crush old-fashioned oats a bit with your fingers)
1 tsp salt
1 Tbsp Extra Virgin Olive Oil
Directions
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.
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