Vegan Black Bean and Bulgur Burgers
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
165 kcal
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Cuisine
Mediterranean, Mexican, Middle Eastern
Vegan Black Bean and Bulgur Burgers
Description
This recipe starts by cooking bulgur wheat in vegetable broth until tender, then draining thoroughly to remove excess moisture. Black beans are mashed and combined with the bulgur, freshly chopped cilantro, sliced green onions, lime juice, cumin, and seasoning. Allowing the mixture to rest for about 10 minutes helps it firm, which makes shaping the patties easier.
The patties are formed using a cookie scoop for uniform size, then flattened and cooked in a lightly oiled skillet until golden brown on each side. Cooking at moderate heat prevents burning and allows the burgers to cook through evenly. The blend of black beans and bulgur provides a chewy texture, while the herbs and lime give fresh flavor notes.
These vegan burgers can be served on their own or inside a tortilla, optionally with accompaniments like avocado. The recipe makes about four patties and suggests freezing leftovers to reduce waste and save for later meals.
Ingredients
- 1 cup vegetable broth or no chicken broth
- ½ cup bulgur wheat uncooked
- 15 ounces black beans
- ½ cup cilantro finely chopped, lightly packed leaves
- 3 green onion thinly sliced
- 1 Tablespoon of lime juice
- ½ teaspoon cumin
- ¾ teaspoon sea salt or to taste
Instructions
- In a small pan, bring the broth to a boil. Add bulgur and lower the heat to medium. Simmer for about 10 minutes, then drain in a fine-mesh strainer. Drain very well. You may have to push the bulgur against the strainer to get every last drop of liquid.
- In a medium bowl, mash the black beans with a potato masher until no big chunks are left. Add remaining ingredients, including drained bulgur, and mix well. Let the mixture rest for 10 minutes, this allows it to firm up and makes it easier to handle.
- Place a medium skillet over medium heat and spray it with cooking spray. Using a 2 tablespoon cookie scoop, drop the patties on the hot pan and flatten them to about ½ inch thickness with a spatula. Cook 4 or 5 at a time, until golden brown, about 1 to 2 minutes on each side, adding more cooking spray as needed. If the pan starts to smoke or the patties are cooking too fast, lower the heat to medium-low and proceed with the recipe. Serve on their own or in a tortilla with avocado and salsa!
Notes
- Use a cookie scoop to form evenly sized patties that cook consistently.
- Flatten the patties to about half an inch thick to ensure even cooking and prevent undercooked centers.
- If patties are too thick, they may cook unevenly, being overdone outside and undercooked inside.
- This recipe yields approximately four patties; freeze any extras to avoid waste and extend storage.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 165 kcal
% Daily Value*
| Calories | 165kcal | 8% |
| Carbohydrates | 33g | 11% |
| Protein | 9g | 18% |
| Fat | 1g | 2% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.1g | 1% |
| Sodium | 1085mg | 45% |
| Potassium | 450mg | 10% |
| Fiber | 11g | 44% |
| Sugar | 1g | 2% |
| Vitamin A | 383IU | 8% |
| Vitamin C | 7mg | 8% |
| Calcium | 56mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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