Bulgur Bean Burgers Recipes

HEALTHY CHILI BEAN AND BULGUR BURGERS

Steps:

• Bring the bulgur and 1 1/2 cups water to a boil in a small saucepan. Reduce the heat to medium-low, cover and simmer until tender, 10 to 12 minutes. Strain, and let cool completely.
• Meanwhile, heat the oil in a small skillet over medium-high heat. Add the tomato paste, chili powder, cumin and cayenne, and whisk until the oil is yellow and the spices are fragrant, about 45 seconds. Let the chili oil cool to room temperature.
• Whisk together the sour cream, lime zest and juice, a pinch of salt and 1 tablespoon water in a small bowl. Refrigerate until ready to serve.
• Position an oven rack at the top of the oven, and preheat the broiler. Line a baking sheet with foil. Mash the beans, cooked bulgur, cheese, breadcrumbs, scallions, chili oil and 1/2 teaspoon salt with a potato masher in a large bowl until the mixture is well combined and holds together when squeezed. Form into 4 uniform patties about 3/4 inch thick.
• Arrange the patties on the prepared baking sheet, and generously coat each with cooking spray. Broil until a golden-brown crust forms, 4 to 5 minutes. Remove the baking sheet from the broiler, flip each patty with a metal spatula and coat the tops with cooking spray. Broil until the tops are golden brown, 4 to 5 minutes more.
• Halve, pit and slice the avocado. Put each patty on a muffin bottom and sprinkle with additional cheese if using; top with some sour cream-lime sauce, avocados and sprouts, and sandwich with the muffin top.

TASTY BEAN AND GRAIN BURGERS

Steps:

• Combine bulgur and boiling water in a bowl and cover. Set aside to steam for 10 minutes.
• Meanwhile, combine beans, garlic, tomato paste, soy sauce, worcestershire sauce, chili powder, onion powder, pepper and salt in the bowl of a food processor. Process until fully combined - you will have a fairly smooth paste. Transfer mixture to a large bowl.
• Drain any remaining water from the bulgur and add it to the bean mixture. Add in the egg and bread crumbs and stir until everything is thoroughly combined. Allow mixture to stand for 30 minutes.
• Form the mixture into 6 patties. Either grill or pan-fry them to serve right away, or place them on a waxed paper-lined cookie sheet to freeze for later use.
• VARIATION: Form mixture into very small (about 2-inch) patties. Stuff these into tortillas or pita pockets or between slices of party rye. These make great tiny sandwiches for parties, bento boxes or little hands.

CHARLIE'S BEAN BURGERS

Steps:

• Rinse and dry the wheatberries.
• Lightly toast the wheatberries in a medium sized pot.
• Add 1 cup of the stock, the ketchup, and the steak sauce to the pot and cook the wheatberries on medium low heat for 10 minutes or until most of the liquid has been absorbed.
• Add one cup of stock and cook for another 10 minutes or until most of the liquid has been absorbed.
• Add one cup of stock and cook for another 10 minutes or until the liquid has been absorbed.
• Add the last cup of stock, the bulgur, the onion flakes, cumin, coriander, chili powder, garlic powder, thyme, marjoram, and smoked paprika, stir well and cook for 10 minutes or until the liquid has been absorbed.
• Remove the wheatberries and bulgur from the heat and let the grains absorb all of the liquid.
• While the grains are cooking, make the binder.
• In a food processor, add the dry, cooked chickpeas along with the tahini, breadcrumbs, and oats.
• Pulse until the mixture resembles coarse meal.
• Add the eggs, salt, and cumin and pulse until fully incorporated and the mixture appears smooth.
• Once the grains have cooled enough to handle, open the refried beans and drain any liquid in the can.
• Add the refried beans to a large mixing bowl along with the grains and mix well with a wooden spoon.
• Add the binder and continue to mix so that the light colored binder has been fully incorporated.
• Using a spatula, push the mixture down into the bowl and cover with plastic wrap (or if the bowl has a lid use that).
• Let the mixture rest for a few hours or overnight.
• If grilling, place patties on foil and grill about 8 minutes on each side. If baking, place patties on baking sheet and bake at 450 degrees for about 10 minutes on each side.

THE BEST BLACK BEAN BURGER

Steps:

• Mash black beans in a bowl with a potato masher, leaving a few beans whole for texture; set aside.
• Heat oil in a cast iron skillet over medium heat. Add shallot, bell pepper, and garlic. Cook and stir until vegetables have softened, 3 to 5 minutes. Add to black beans and season with basil, cumin, coriander, paprika, salt, and pepper.
• Fold beaten eggs into the bean mixture. Sprinkle in bread crumbs, adding a little at a time and fold in. Be careful not to overmix the bean mixture.
• Reheat the skillet that you cooked the onion mixture in. Scoop out 1 cup bean mixture and shape into a ball. Set the ball into the hot skillet and gently flatten to form a burger.
• Cook until firm and lightly browned, 5 to 7 minutes per side. Repeat with remaining bean mixture. You might need to add more oil.

BULGUR VEGGIE BURGER

Steps:

• Cook half of onion with 1/4 teaspoon salt in oil in a small heavy saucepan over medium heat, stirring occasionally, until golden, 5 to 7 minutes. Add bulgur and water and cook, covered, over low heat until water is absorbed, 15 to 18 minutes. Transfer to a bowl and stir in beans and soy sauce.
• Pulse bulgur mixture, walnuts, garlic, cilantro, cumin, cayenne, a rounded 1/4 tsp salt, 1/2 teaspoon pepper, and remaining onion in a food processor until finely chopped.
• Form rounded 1/2 cups of mixture into 4 (3 1/2-inch-diameter) patties. Chill at least 10 minutes.
• While patties chill, stir together mayonnaise, zest, and juice.
• GRILL DIRECTIONS: Prepare grill for direct-heat cooking over medium-hot charcoal (medium heat for gas). Put perforated grill sheet on grill and preheat 10 minutes. Brush patties all over with oil. Oil grill sheet, then grill burgers on grill sheet, covered only if using a gas grill, carefully turning once, until golden brown, about 8 minutes total.
• STOVETOP DIRECTIONS: Heat 1 tablespoon oil in a 12-inch heavy skillet over medium heat until it shimmers, then cook patties, carefully turning once, until golden brown, about 8 minutes total.