Ingredientes para Bulgur Veggie Burger
- 1 medium yellow onion, chopped
- Olive Oil
- 1 cup bulgur
- 1 1/2 cups water
- Canned Pinto Beans
- 2 tablespoons soy sauce
- 1/2 cup chopped walnuts
- Garlic Cloves
- 1/4 cup chopped fresh cilantro
- Ground Cumin
- 1/4 teaspoon cayenne pepper
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Como fazer Bulgur Veggie Burger
- Finely chop 1/2 a medium yellow onion. Sauté half of the chopped onion (1/4 cup) with 1/4 teaspoon salt in 1 tablespoon olive oil in a small saucepan over medium heat, stirring occasionally, until golden brown (5-7 minutes).
- Add 1 cup bulgur and 1 1/2 cups water to the saucepan. Bring to a boil, then reduce heat to low, cover, and simmer until all water is absorbed (15-18 minutes).
- Transfer the cooked bulgur to a large bowl. Stir in 1 (15-ounce) can of drained and rinsed kidney beans and 2 tablespoons soy sauce.
- **Food Processor Method:** Pulse the bulgur mixture, 1/2 cup chopped walnuts, 2 cloves minced garlic, 1/4 cup chopped fresh cilantro, 1 teaspoon ground cumin, 1/4 teaspoon cayenne pepper, 1/4 teaspoon salt, and 1/2 teaspoon black pepper along with the remaining 1/4 cup chopped onion in a food processor until finely chopped but not pureed.
- **Hand Method:** Finely chop the remaining 1/2 of the onion. Mash the kidney beans and walnuts together with a fork. Combine all ingredients in a large bowl and mix well.
- Shape the mixture into 4 patties (about 1/2 cup each).
- Refrigerate the patties for at least 10 minutes (up to 4 hours).
- While the patties chill, whisk together 1/4 cup mayonnaise, the zest of 1 lemon, and 2 tablespoons lemon juice.
- **Grill Directions:** Prepare your grill for direct heat cooking over medium-high heat. Preheat a perforated grill sheet for 10 minutes.
- Brush the patties with 1 tablespoon olive oil. Grill the patties on the preheated grill sheet, covered only if using a gas grill, for approximately 4 minutes per side, or until golden brown and heated through.
- **Stovetop Directions:** Heat 1 tablespoon olive oil in a 12-inch heavy skillet over medium heat until shimmering. Cook the patties for approximately 4 minutes per side, or until golden brown and heated through.
Nutrition Information (Approximate per serving)
Sodium
23 g
Sugar
7g
Fat
9g
Carbs
9g
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60 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Occasion North American Lunch Main Dish Beans American Oven Kosher Summer Vegan Vegetarian Grains Broil Stove Top Dietary Low Cholesterol Seasonal Sandwiches Healthy 2 Low In Something Pasta Rice And Grains Taste Mood Savory Equipment
