Best Bulgur Bean Burgers Recipes

HEALTHY CHILI BEAN AND BULGUR BURGERS

Steps:

• Bring the bulgur and 1 1/2 cups water to a boil in a small saucepan. Reduce the heat to medium-low, cover and simmer until tender, 10 to 12 minutes. Strain, and let cool completely.
• Meanwhile, heat the oil in a small skillet over medium-high heat. Add the tomato paste, chili powder, cumin and cayenne, and whisk until the oil is yellow and the spices are fragrant, about 45 seconds. Let the chili oil cool to room temperature.
• Whisk together the sour cream, lime zest and juice, a pinch of salt and 1 tablespoon water in a small bowl. Refrigerate until ready to serve.
• Position an oven rack at the top of the oven, and preheat the broiler. Line a baking sheet with foil. Mash the beans, cooked bulgur, cheese, breadcrumbs, scallions, chili oil and 1/2 teaspoon salt with a potato masher in a large bowl until the mixture is well combined and holds together when squeezed. Form into 4 uniform patties about 3/4 inch thick.
• Arrange the patties on the prepared baking sheet, and generously coat each with cooking spray. Broil until a golden-brown crust forms, 4 to 5 minutes. Remove the baking sheet from the broiler, flip each patty with a metal spatula and coat the tops with cooking spray. Broil until the tops are golden brown, 4 to 5 minutes more.
• Halve, pit and slice the avocado. Put each patty on a muffin bottom and sprinkle with additional cheese if using; top with some sour cream-lime sauce, avocados and sprouts, and sandwich with the muffin top.

BULGUR BEAN BURGERS

Steps:

• Cook half of onion in a medium sauce pan with a small amount of oil. Once browned, add celery and red pepper, and cook for around 5 minutes, no longer. Add bulgur and water and cook, covered, over low heat until water is absorbed, 15 to 18 minutes. While the bulgur is cooking with the onions, celery and pepper, rinse the black beans. Once reasonably dry, put the beans into a bowl, and mash them quickly with the fork, making sure the beans still hold most of their shape (the mashing is just to soften them a bit, you don't want to make a paste). Add lime zest and juice to the mixture. Pour in cumin, cayenne, and ancho powder (if using). Stir together and add cilantro and garlic. When bulgur is cooked, pour into the bowl of black bean mixture. Stir together and add breadcrumbs. Finally, add soy sauce, and stir it all together. Chill the burgers, formed with around a cup of burger mix, on a baking sheet for at least 30 minutes. You can also put the mix, unformed, into a container and refrigerate up to 4 days. Oil a pan or skillet, and cook burgers until one side is deep brown. Lightly brush the uncooked side with olive oil (for best cooking results) and flip the burgers. Cook until other side is well browned.