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Best Veggie Burger

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Best Veggie Burger

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

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

Amount Measure Ingredient Features
118 ml cracked wheat (bulgur)
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113.4 g green beans
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1 small zucchini
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1 small carrots
peeled
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0.5 each Granny Smith apples
peeled
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118 ml chickpeas (garbanzo beans)
canned, rinsed, and drained
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15 ml onions
minced
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15 ml tahini (sesame paste)
or peanut butter
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23 ml canola oil
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2.5 ml curry powder
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2.5 ml chili powder
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2.5 ml salt
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1 x black pepper
to taste, freshly ground
* Camera
118 ml bread crumbs
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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 Arrow up button

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Nutrition Facts

Serving Size 160g (5.6 oz)
Amount per Serving
Calories 96831% 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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