Best Veggie Burger
175
Best Veggie Burger recipe
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.
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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?
