5 from 171 votes
Vegan Black Bean and Bulgur Burgers
The Vegan Black Bean and Bulgur Burgers combine mashed black beans, cooked bulgur wheat, cilantro, green onions, lime juice, cumin, and salt to form vegetarian patties pan-fried to a golden brown. The mixture rests before cooking to firm up for easier handling. These burgers are a plant-based option with textured beans and bulgur that hold together well when cooked, suitable for serving as standalone patties or in tortillas with toppings.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
servings
Calories:
165 kcal
Course:
Lunch, Dinner
Cuisine:
Mediterranean, Mexican, Middle Eastern
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!
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 165
% 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.