Veggie Burgers


veggie burger 

Ingredients:

  • 1/2 cup bulgur
  • 1/2 cup boiling water
  • 2 tablespoons olive or canola oil, divided
  • 3 garlic cloves, minced
  • 1/2 cup minced red onion
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 2 tablespoons chopped walnuts
  • 1/2 cup chopped fresh spinach
  • 1 (15-ounce) can black beans, drained
  • 2 tablespoons dry sherry or white wine vinegar (may substitute with water)
  • Coarse salt and freshly ground black pepper to taste

Directions:

  1. Place the bulgur in a small bowl. Add the boiling water and let stand 20-25 minutes.
  2. Heat 2 teaspoons of oil in a nonstick skillet over medium heat. Add the garlic and sauté for 1 minute. Stir in the red onion and sauté for 4-5 minutes or until the onion begins to soften. Stir in the cumin, oregano, and walnuts; cook 45 seconds. Add the spinach and cook 30 seconds or until the spinach is wilted.
  3. Combine the beans and vinegar in a medium bowl. Mash well with a fork. Stir in the bulgur and onion-spinach mixture and mix until well blended. Taste the mixture for seasoning, and add salt and pepper if desired. Cover and place the bowl in the refrigerator for at least 1 hour.
  4. Heat the remaining 4 teaspoons of oil in a large nonstick skillet. Remove the bean mixture from the refrigerator and quickly shape the mixture into 6 equal patties. Place the patties in a skillet and cook for 3 minutes on each side or until hot.

Yield:

6 burgers

Source:

Eat, Drink, and Be Healthy by Walter C. Willett, MD


 
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  • Nutrition Tip

    Spinach is high in vitamins and minerals, including Vitamin B6, folate, magnesium, riboflavin, and iron. Although spinach is not orange like most other carotenoid-rich foods, it is high in beta-carotene, lutein, and zeaxanthin. Cooking spinach with a small amount of olive oil enhancesss absorption of fat- soluble carotenoids.

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