Bulgur Burger

Bulgur Burger is a savory and nutritious Turkish vegetarian burger made with bulgur wheat, aromatic spices, and fresh herbs, offering a delightful blend of flavors. This unique dish is not only filling but also a healthy alternative to traditional meat burgers.

Ingredients

• Bulgur wheat - 100 grams
• Water - 200 milliliters
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, grated
• Fresh parsley - 30 grams, chopped
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Bread crumbs - 50 grams
• Egg - 1 large, beaten
• Whole wheat burger buns - 2
• Lettuce - 2 leaves
• Tomato - 1 medium, sliced
• Cucumber - 1/2, sliced

Steps

1. Rinse the bulgur wheat under cold water and then soak it in 200 ml of warm water for about 15 minutes until it absorbs the water and softens.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat and sauté the chopped onion and minced garlic until translucent.
3. Add the grated carrot to the skillet and cook for an additional 3 minutes, stirring occasionally.
4. In a large bowl, combine the soaked bulgur, sautéed onion and carrot mixture, chopped parsley, cumin, paprika, salt, black pepper, bread crumbs, and beaten egg. Mix well until fully combined.
5. Form the mixture into 2 burger patties, ensuring they are compact and even.
6. In the same skillet, add the remaining tablespoon of olive oil and heat over medium-high heat. Cook the patties for about 4-5 minutes on each side or until golden brown and crispy.
7. To assemble the burgers, place the lettuce leaves on the bottom half of each whole wheat bun, add the bulgur patties, and top with sliced tomato and cucumber. Close the burgers with the top half of the buns.
8. Serve immediately with your favorite dipping sauces or sides.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, which aids digestion and promotes satiety.
• Contains essential vitamins and minerals from vegetables and herbs.

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