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Best Veggie Burger

 
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160

Best Veggie Burger recipe

Yield

4

servings

Prep

24

min

Cook

6

min

Ready

30

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

½ cup cracked wheat (bulgur)
¼ pound green beans
1 small zucchini
1 small carrots
peeled
½ each Granny Smith apples
peeled
½ cup chickpeas (garbanzo beans)
canned, rinsed, and drained
1 tablespoon onions
minced
1 tablespoon tahini (sesame paste)
or peanut butter
1 ½ tablespoons canola oil
½ teaspoon curry powder
½ teaspoon chili powder
½ teaspoon salt
black pepper
to taste, freshly ground
*
½ cup bread crumbs

Directions

Cook green beans in boiling water until tender-crisp.

Drain and chop finely.

Cook cracked wheat in 1 cup boiling water for 1 minute.

Remove from heat and cover.

Grate the zucchini, carrot, and apple.

Place shreds in a dish towel and squeeze out excess moisture.

Combine with chopped beans.

In a food processor blend chickpeas, onions, garlic, tahini, curry powder, chili powder, salt, pepper, and canola oil until smooth.

Add to shredded mixture.

Drain cracked wheat into strainer, pressing with back of spoon to extract excess liquid.

Add to bowl with vegetables.

Add bread crumbs.

Refrigerate for one hour. With wet hands, shape into 4 burgers.

Cook 3 minutes on each side on grill lightly brushed with oil.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 160g (5.6 oz)
Amount per Serving
Calories 96831% of calories from fat
 % Daily Value *
Total Fat 34g 52%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2026mg 84%
Total Carbohydrate 50g 50%
Dietary Fiber 30g 121%
Sugars g
Protein 58g
Vitamin A 196% Vitamin C 84%
Calcium 32% Iron 53%
* based on a 2,000 calorie diet How is this calculated?

 

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