Bulgur Veggie Burger

Calories 399; Total Fat 22g; Carbohydrates 43g

These hearty and well-seasoned veggie burgers will delight the vegetarians at your next cookout. And don't be surprised if you have a few defections from the meat-eaters in the group as well! A fiber-rich mixture of bulgur wheat, walnuts, and beans gives the patties a satisfying texture and combines for good-quality protein. Serve with baked potato chips and a strawberry-soy milk shake. (Note: You can skip the mayonnaise or use a product like Nayonaise to make the burgers vegan.)

Go to the healthy recipe on epicurious.com

Nutritional Information

Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:

• 399 Calories (20%)
• 22g Total fat (33%)
• 3g Saturated Fat (13%)
• 4mg Cholesterol (1%)
• 768mg Sodium (32%)
• 43g Carbohydrate (14%)
• 10g Fiber (39%)
• 12g Protein (24%)

See the full nutritional analysis from NutritionData.com

More Healthy Recipes

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 teaspoon salt, 1/2 teaspoon pepper, and remaining onion in a food processor until finely chopped.

Form rounded 1/2 cups of mixture into 4 (31/2-inch-diameter) patties. Chill at least 10 minutes.

While patties chill, stir together mayonnaise, zest, and juice.

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.

Serve burgers open-faced on toast with lime mayonnaise.