Bulgur Burgers: A Healthy And Tasty Vegetarian Sandwich Recipe

Bulgur burgers are a delicious vegetarian option for sandwich lovers. These patties are made from bulgur, a whole grain that is both nutritious and filling. They are perfect for those looking to enjoy a meat-free meal without compromising on taste. The preparation time is about 45 minutes, and the recipe serves six to eight people.

• 3 cups water
• 2 cloves garlic
• 1 ½ cups bulgur
• 2 tablespoons vegetable oil
• ½ cup scallions, chopped
• ½ cup carrots, grated
• ¼ cup fresh parsley, chopped
• ¼ cup tahini
• 2 tablespoons tomato paste
• 2 tablespoons soy sauce
• 1 teaspoon Dijon mustard
• 1 dash ground black pepper

• Heavy pan or skillet
• Baking sheet (optional)

Procedure

1. Bring the water to a boil.
2. Sauté the garlic and bulgur in oil over medium-high heat for two minutes, stirring frequently.
3. Add boiling water to the skillet. Return to a boil, cover, and reduce heat to low.
4. Simmer for 15 to 20 minutes until the water is absorbed and bulgur is soft but chewy.
5. Add scallions, carrots, parsley, tahini, tomato paste, soy sauce, mustard, and pepper to the bulgur.
6. With moistened hands, form the mixture into six to eight burgers.
7. Cook patties in an oiled skillet on medium-low heat for about ten minutes, flipping once when crunchy. Alternatively, bake on an oiled baking sheet for 20 minutes at 375 °F (190 °C).

Nutritional Values

Bulgur burgers can be enhanced by adding one cup of mashed cooked chickpeas. This addition not only changes the flavour but also increases the protein content. These burgers are versatile and can be served with various sauces or toppings as desired. Enjoy them as a healthy meal option any day of the week!