Bulgur Patties

Bulgur Patties are a delicious and nutritious vegan Turkish burger made from wholesome bulgur wheat and a medley of aromatic spices. These patties are perfect for a light meal or snack, served with fresh vegetables and tangy sauce.

Ingredients

• Bulgur wheat - 100 grams
• Water - 250 ml
• Chickpeas (cooked) - 100 grams
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Parsley (chopped) - 2 tablespoons
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• All-purpose flour - 2 tablespoons
• Lemon juice - 1 tablespoon

Steps

1. In a medium saucepan, bring 250 ml of water to a boil and add the bulgur wheat. Cover and remove from heat, allowing it to sit for 15 minutes until the water is absorbed.
2. In a large bowl, mash the cooked chickpeas with a fork or potato masher until mostly smooth but still slightly chunky.
3. Add the cooked bulgur, chopped onion, minced garlic, parsley, cumin, paprika, salt, black pepper, olive oil, flour, and lemon juice to the chickpeas. Mix well until combined.
4. Form the mixture into patties, about 5 cm in diameter and 1 cm thick.
5. Heat a non-stick skillet over medium heat and add a little olive oil. Cook the patties for about 5 minutes on each side, or until golden brown and crispy.
6. Serve the bulgur patties warm with fresh vegetables and your favorite dipping sauce.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.25 L

Health Benefits

• Rich in plant-based protein, supporting muscle health.
• High in fiber, promoting digestive health and satiety.

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