Bulgur Veggie Burger

Satisfy your plant-based cravings with these hearty and nutritious Bulgur Veggie Burgers! Packed with wholesome ingredients like protein-rich chickpeas, fiber-loaded bulgur wheat, and a colorful blend of grated carrots and zucchini, these burgers are a flavorful, healthier alternative to traditional meat patties. Enhanced with aromatic spices like paprika and cumin, and bound together with a simple flaxseed mixture, these patties are pan-seared to golden perfection for a lightly crispy outside and tender inside. Serve on toasted buns with fresh toppings like lettuce, tomato, and your favorite condiments for a fully customizable, vegan-friendly delight. Perfect for weeknight dinners or casual get-togethers, these burgers are quick to prepare, easy to cook, and guaranteed to impress!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 0.75 cup bulgur wheat
• 1.5 cups water
• 1 medium carrot, grated
• 1 medium zucchini, grated
• 0.5 cup onion, finely chopped
• 2 cloves garlic, minced
• 1 cup cooked chickpeas, mashed
• 0.5 cup breadcrumbs
• 2 tablespoons ground flaxseed
• 5 tablespoons water (for flaxseed mixture)
• 1 tablespoon soy sauce or tamari
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons olive oil
• 4 burger buns
• 4 lettuce leaves
• 4 slices sliced tomato
• 0 optional condiments (ketchup, mustard, vegan mayo, etc.)

Directions

Step 1

In a medium pot, bring 1.5 cups of water to a boil. Add the bulgur wheat, reduce the heat to low, cover, and simmer for 10-12 minutes or until the water is absorbed. Remove from heat and let it cool slightly.

Step 2

While the bulgur is cooking, prepare the flaxseed mixture by combining 2 tablespoons of ground flaxseed with 5 tablespoons of water in a small bowl. Let it sit for 5 minutes until it thickens.

Step 3

Grate the carrot and zucchini, and squeeze out any excess moisture using a clean kitchen towel or paper towels.

Step 4

In a large mixing bowl, combine the cooked bulgur, grated carrot and zucchini, chopped onion, minced garlic, mashed chickpeas, breadcrumbs, and the flaxseed mixture.

Step 5

Add the soy sauce or tamari, paprika, cumin, salt, and black pepper to the mixture. Stir well until all the ingredients are evenly combined.

Step 6

Shape the mixture into 4 even patties, pressing them firmly with your hands to ensure they hold their shape.

Step 7

Heat the olive oil in a large non-stick skillet over medium heat. Add the patties and cook for 4-5 minutes per side, or until they are golden brown and heated through.

Step 8

Toast the burger buns if desired. Assemble the burgers by layering the patties with lettuce, sliced tomato, and condiments of your choice.

Step 9

Serve the bulgur veggie burgers immediately and enjoy!

Nutrition Facts

Serving size	1578.4 grams (1578.4g)

Amount per serving	% Daily Value*
Calories	2007

Total Fat 51.60g	66%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 4042mg	176%
Total Carbohydrate 329.40g	120%
Dietary Fiber 61.10g	218%
Total Sugars 40.10g
Protein 68.50g	137%

Vitamin D 0IU	0%
Calcium 527mg	41%
Iron 22mg	123%
Potassium 2858mg	61%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.6%

Protein: 13.3%

Carbs: 64.1%