Healthy Chili Bean And Bulgur Burgers Recipes

BEAN & BULGUR CHILI

Steps:

• In a Dutch oven over medium heat, cook the onions, celery and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir in carrot and seasonings; cook and stir 1 minute longer., Stir in the tomatoes, beans, broth and tomato paste. Bring to a boil. Reduce heat; cover and simmer for 30 minutes., Meanwhile, cook bulgur according to package directions. Stir into chili; heat through. Garnish each serving with desired toppings.

PERFECT VEGGIE BURGERS

Steps:

• Prepare the barley as the label directs. Let cool completely.
• Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the onion, celery and a pinch of salt; cook, stirring occasionally, until golden, 12 to 14 minutes. Add the garlic, 3 tablespoons barbecue sauce and the carrot; cook, stirring, until the mixture dries out slightly, 1 to 2 minutes. Transfer to a food processor and let cool completely.
• Add the barley, beans, breadcrumbs, walnuts, soy sauce, egg whites, parsley and 1/2 teaspoon salt to the food processor. Pulse until finely ground with some chunks. Form into six 4-inch-wide, 1/2-inch-thick patties and place on a baking sheet lined with parchment paper. Cover and refrigerate until firm, 1 to 4 hours.
• Preheat the broiler. Heat the remaining 1 tablespoon olive oil in a large nonstick skillet over medium heat. Working in batches, cook the patties until golden brown, about 6 minutes per side. Meanwhile, place the buns, cut-side up, on a broiler pan and broil until toasted, 1 to 2 minutes. Serve the patties on the buns; top with the remaining 2 tablespoons barbecue sauce and onion rings.

CHILI BEAN-AND-BULGUR CAKES

Steps:

• Combine the bulgur with 1 1/2 cups of water in a small saucepan. Bring to a boil, reduce heat to medium low, cover and simmer until tender, 10 to 12 minutes. Drain off the excess water and cool the bulgur completely.
• 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. Remove from the heat and 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. Combine the beans, cooked bulgur, cheese, breadcrumbs, 1 scallion, chili oil and 1/2 teaspoon salt in a large bowl. Use a potato masher to mash and combine the mixture until it holds together when squeezed. Form into 8 uniform cakes about 3/4-inch thick.
• Arrange the cakes on the prepared baking sheet and generously coat each with cooking spray. Broil until a golden-brown crust forms, 3 to 4 minutes. Remove the baking sheet from the broiler and use a metal spatula to flip each cake. Coat the tops of the cakes with cooking spray and continue to broil until the tops are golden brown, 3 to 4 minutes.
• Spread the romaine on a platter, transfer the chili cakes to the platter, drizzle with the sour cream mixture and sprinkle with cheese and the remaining scallion.

BEAN CHILI VEGGIE BURGERS

Steps:

• Pulse the oats, cumin, chili powder, oregano, and beans in a food processor until a coarse puree forms. Add the pimentos, celery, parsley, and shallots. Pulse just until evenly distributed throughout. Form the mixture into 4 patties to match the diameter of the buns. Heat the oil in a large skillet over medium heat. Add the patties and cook, turning once, until crisp and browned on the outside and hot inside, about 10 minutes. Divide the greens and tomato slices among the bottom buns, top with the patties and sauce, and sandwich with the top buns.
• For Toppings: Fold together the ingredients (for each topping separately) until well-mixed.

CUMIN-SPICED LENTIL BURGERS

Steps:

• Place 2 cups water and lentils in a large saucepan. Bring to a boil. Reduce heat; simmer, uncovered, until lentils are tender, 15-20 minutes, stirring occasionally. Remove from heat; stir in bulgur and 1 teaspoon salt. Cover and let stand until tender and liquid is absorbed, 15-20 minutes., Meanwhile, in a large nonstick skillet, heat 2 tablespoons oil over medium-high heat. Add onion; cook and stir until tender, 8-10 minutes. Add cumin and chili powder; cook 1 minute longer. Remove from heat. Add onion mixture to lentil mixture. Stir in egg, green onions, parsley and remaining 1/2 teaspoon salt, mixing lightly but thoroughly. If needed, add remining 1/4-cup water, one tablespoon at a time to help mixture stay together when squeezed; shape into eight 1/2-in.-thick patties., In the same skillet, heat remaining 4 tablespoons oil over medium heat. Add burgers in batches; cook until golden brown, 3-5 minutes on each side. Serve in wraps with Sriracha mayonnaise and toppings of your choice.

BULGUR CHILI

Steps:

• Place bulgur in a large bowl; stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain and squeeze dry., In a large saucepan, saute green peppers and onion in oil until tender. Stir in the bulgur, tomato juice, beans, tomatoes, tomato sauce, water, chili powder, garlic, cumin and cayenne. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until heated through. Sprinkle with cheese.