Bulgur Veggie Burger
Satisfy your plant-based cravings with these hearty and nutritious Bulgur Veggie Burgers! Packed with wholesome ingredients like protein-rich chickpeas, fiber-loaded bulgur wheat, and a colorful blend of grated carrots and zucchini, these burgers are a flavorful, healthier alternative to traditional meat patties. Enhanced with aromatic spices like paprika and cumin, and bound together with a simple flaxseed mixture, these patties are pan-seared to golden perfection for a lightly crispy outside and tender inside. Serve on toasted buns with fresh toppings like lettuce, tomato, and your favorite condiments for a fully customizable, vegan-friendly delight. Perfect for weeknight dinners or casual get-togethers, these burgers are quick to prepare, easy to cook, and guaranteed to impress!
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Recipe Information
Ingredients
- 0.75 cup bulgur wheat
- 1.5 cups water
- 1 medium carrot, grated
- 1 medium zucchini, grated
- 0.5 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 cup cooked chickpeas, mashed
- 0.5 cup breadcrumbs
- 2 tablespoons ground flaxseed
- 5 tablespoons water (for flaxseed mixture)
- 1 tablespoon soy sauce or tamari
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons olive oil
- 4 burger buns
- 4 lettuce leaves
- 4 slices sliced tomato
- optional condiments (ketchup, mustard, vegan mayo, etc.)
Instructions
In a medium pot, bring 1.5 cups of water to a boil. Add the bulgur wheat, reduce the heat to low, cover, and simmer for 10-12 minutes or until the water is absorbed. Remove from heat and let it cool slightly.
While the bulgur is cooking, prepare the flaxseed mixture by combining 2 tablespoons of ground flaxseed with 5 tablespoons of water in a small bowl. Let it sit for 5 minutes until it thickens.
Grate the carrot and zucchini, and squeeze out any excess moisture using a clean kitchen towel or paper towels.
In a large mixing bowl, combine the cooked bulgur, grated carrot and zucchini, chopped onion, minced garlic, mashed chickpeas, breadcrumbs, and the flaxseed mixture.
Add the soy sauce or tamari, paprika, cumin, salt, and black pepper to the mixture. Stir well until all the ingredients are evenly combined.
Shape the mixture into 4 even patties, pressing them firmly with your hands to ensure they hold their shape.
Heat the olive oil in a large non-stick skillet over medium heat. Add the patties and cook for 4-5 minutes per side, or until they are golden brown and heated through.
Toast the burger buns if desired. Assemble the burgers by layering the patties with lettuce, sliced tomato, and condiments of your choice.
Serve the bulgur veggie burgers immediately and enjoy!
Nutrition Facts
Calories |
411 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 847 mg | 37% | |
| Total Carbohydrate | 62.7 g | 23% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 10.2 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 691 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
