Gardenburgers

2017-05-14
  • Yield : 8 servings
  • Prep Time : 20m
  • Cook Time : 8m
  • Ready In : 28m
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Nutritional Info

This information is per serving.

  • Calories

    183 calorie
  • Fat

    3.3 grams
  • Saturated Fat

    0.9 grams
  • Carbohydrate

    32.7 grams
  • Fiber

    5.5 grams
  • Protein

    7.6 grams

Ingredients

  • 1/2 large onion, finely diced
  • 1 1/4 cups vegetable or chicken stock
  • 1 cup coarse bulgur
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 4 ounces frozen peas and carrots, optional
  • Pinch kosher salt
  • 1/4 cup grated mozzarella
  • Serving suggestions: Serve with grilled onions, grilled portobello mushroom slices, and mixed greens, or, burger style with mango ketchup

Method

Step 1

Pour onions into a 3-quart saucepot with the vegetable stock and bring to a boil. Add bulgur, chickpeas, and frozen vegetables, stir until combined. Turn off heat, cover and let stand 15 minutes or until all liquid is absorbed.

Step 2

Remove pot from heat. Using a potato masher or spoon back, mash ingredients together making sure all chickpeas get smashed. Form into four burger patties. Lightly coat a 10-inch non-stick pan with cooking spray and turn heat to medium. Place all burgers in pan when hot and cook 2 to 3 minutes per side or until heated through and golden.

Step 3

Optional: Fold in 1/4 cup grated mozzarella to mashed bulgur mixture before forming into burgers.

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