Vegetable Burgers(Welch)
Yield
8 servingsPrep
1 hrsCook
25 minReady
1 hrsLow Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | ounces |
cracked wheat (bulgur)
|
|
| ¼ | cup |
canola oil
|
|
| 1 ¼ | cups |
mushrooms
finely chopped |
*
|
| 1 ½ | cups |
carrots
finely chopped |
|
| 2 | cups |
onions
finely chopped |
|
| 2 | tablespoons |
garlic
minced |
|
| ¾ | cup |
walnuts
|
|
| ½ | cup |
sunflower seeds
|
|
| ½ | cup |
wheat germ
|
|
| ⅓ | cup |
parsley leaves
chopped |
|
| 2 | tablespoons |
dill weed
chopped |
|
| 3 | tablespoons |
tahini (sesame paste)
|
|
| 1 ¼ | cups |
chickpeas (garbanzo beans)
cooked |
|
| 3 | tablespoons |
soy sauce, tamari
|
|
| 3 | tablespoons |
lemon juice
|
|
| ¼ | teaspoon |
cayenne pepper
|
|
| ½ | teaspoon |
salt
|
|
| ¾ | teaspoon |
black pepper
freshly ground |
|
| ¾ | teaspoon |
cumin
ground |
|
| 1 | x |
vegetable oil
for rubbing burgers and grill |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 57.8 | ml/g |
cracked wheat (bulgur)
|
|
| 59 | ml |
canola oil
|
|
| 296 | ml |
mushrooms
finely chopped |
*
|
| 355 | ml |
carrots
finely chopped |
|
| 473 | ml |
onions
finely chopped |
|
| 3E+1 | ml |
garlic
minced |
|
| 177 | ml |
walnuts
|
|
| 118 | ml |
sunflower seeds
|
|
| 118 | ml |
wheat germ
|
|
| 79 | ml |
parsley leaves
chopped |
|
| 3E+1 | ml |
dill weed
chopped |
|
| 45 | ml |
tahini (sesame paste)
|
|
| 296 | ml |
chickpeas (garbanzo beans)
cooked |
|
| 45 | ml |
soy sauce, tamari
|
|
| 45 | ml |
lemon juice
|
|
| 1.3 | ml |
cayenne pepper
|
|
| 2.5 | ml |
salt
|
|
| 3.8 | ml |
black pepper
freshly ground |
|
| 3.8 | ml |
cumin
ground |
|
| 1 | x |
vegetable oil
for rubbing burgers and grill |
*
|
Directions
Put bulgar in a bowl of hot water, soak for 10 minutes or until tender, drain.
Heat oil in a skilled, sauté mushrooms, carrots, onions, garlic for 15 mins. Let cook.
Grind walnuts and sunflower seeds, put into a bowl, add sesame seeds, bulgur, and wheat germ.
Mix sautéed vegetables with parsley, dill, cahini, chickpeas, tamari, lemon juice, cayenne, salt, pepper, and cumin until blended (small lumps ok).
Add to the sesame-bulgur mixture, mix well.
Chill thoroughly to firm the mixture.
Shape into patties, pat with oil, cook 4 minutes on each side, flip carefully with a Wide spatula to keep from falling apart.
Serve on toasted rolls with slices of tomato, sprouts, cucumber, yogurt.
