Bulgur and Mushroom Burgers
Finely chopped mushrooms are essential for this vegetarian burger, so a food processor is the ideal effort-saving appliance. Top the burgers with Fresh Herb Mayonnaise, lettuce and tomato slices or with Golden Onions and serve on whole wheat kaiser rolls.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 220 |
| pro | 7 g |
| total fat | 9 g |
| sat. fat | 1 g |
| carb | 30 g |
| fibre | 5 g |
| chol | 47 mg |
| sodium | 370 mg |
| % RDI: | - |
| calcium | 4% |
| iron | 19% |
| vit A | 4% |
| vit C | 12% |
| folate | 20% |
Suggested Recipes
-
3/4 cup (175 mL) bulgur
1 egg, beaten
1 cup (250 mL) fresh whole wheat bread crumbs
1/4 cup (50 mL) minced fresh parsley
2 tbsp (25 mL) extra-virgin olive oil
1 small onion, finely chopped
2 cloves garlic, minced
2 cups (500 mL) finely chopped mushrooms (8 oz/250 g)
1/4 cup (50 mL) dry white wine or vegetable stock
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
1/4 tsp (1 mL) crumbled dried thyme
Preparation:
Place bulgur in heatproof bowl. Cover with 1 cup (250 mL) boiling water; let stand until doubled in bulk, about 20 minutes. Mix in egg, bread crumbs and parsley; set aside.
Meanwhile, in skillet, heat oil over medium heat; fry onion and garlic until softened, about 3 minutes. Stir in chopped mushrooms, wine, salt, pepper and thyme; cook over medium-high heat, stirring occasionally, until liquid is evaporated and mushrooms begin to brown, about 8 minutes.
Scrape mushroom mixture over bulgur mixture; stir to combine. Shape into four 3/4-inch (2 cm) thick patties. (Make-ahead: Wrap, separated by waxed paper, and refrigerate for up to 24 hours or freeze for up to 1 month; thaw in refrigerator.)
Place on greased grill over medium heat; close lid and grill, turning once, until heated through and crispy outside, about 15 minutes.
Tags:
Sandwiches-Burgers-Wraps; Vegetarian; Eggs; Vegetables; Grains; BBQ/Grill;
Source
Canadian Living Magazine: June 2004
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