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Vegetable Burgers(Welch)

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Recipe

 

Yield

8 servings

Prep

1 hrs

Cook

25 min

Ready

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

Ingredients

Amount Measure Ingredient Features
2 ounces cracked wheat (bulgur)
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¼ cup canola oil
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1 ¼ cups mushrooms
finely chopped
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1 ½ cups carrots
finely chopped
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2 cups onions
finely chopped
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2 tablespoons garlic
minced
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¾ cup walnuts
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½ cup sunflower seeds
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½ cup wheat germ
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cup parsley leaves
chopped
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2 tablespoons dill weed
chopped
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3 tablespoons tahini (sesame paste)
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1 ¼ cups chickpeas (garbanzo beans)
cooked
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3 tablespoons soy sauce, tamari
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3 tablespoons lemon juice
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¼ teaspoon cayenne pepper
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½ teaspoon salt
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¾ teaspoon black pepper
freshly ground
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¾ teaspoon cumin
ground
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1 x vegetable oil
for rubbing burgers and grill
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Ingredients

Amount Measure Ingredient Features
57.8 ml/g cracked wheat (bulgur)
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59 ml canola oil
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296 ml mushrooms
finely chopped
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355 ml carrots
finely chopped
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473 ml onions
finely chopped
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3E+1 ml garlic
minced
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177 ml walnuts
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118 ml sunflower seeds
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118 ml wheat germ
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79 ml parsley leaves
chopped
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3E+1 ml dill weed
chopped
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45 ml tahini (sesame paste)
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296 ml chickpeas (garbanzo beans)
cooked
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45 ml soy sauce, tamari
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45 ml lemon juice
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1.3 ml cayenne pepper
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2.5 ml salt
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3.8 ml black pepper
freshly ground
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3.8 ml cumin
ground
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1 x vegetable oil
for rubbing burgers and grill
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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.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 329g (11.6 oz)
Amount per Serving
Calories 68060% from fat
 % Daily Value *
Total Fat 45g 70%
Saturated Fat 4g 20%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1334mg 56%
Total Carbohydrate 19g 19%
Dietary Fiber 15g 59%
Sugars g
Protein 47g
Vitamin A 173% Vitamin C 44%
Calcium 20% Iron 40%
* based on a 2,000 calorie diet How is this calculated?
 
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