Whether you’re a vegetarian, a vegan or simply trying to lower your red meat intake, burgers can be a tough thing to leave behind. But you don’t have to when you can swap in these healthy chickpea and bulgur burgers instead.
Vegan chickpea and bulgur burgers
Serving size 6–8 patties
You don’t need meat to enjoy the warm comfort of a scrumptious burger. These vegan burgers are filled entirely with healthy ingredients and lightly sauteed in good oil for a truly nutritious dish.
- 1 cup water
- 1 cup bulgur
- 2 cups canned chickpeas, drained and rinsed
- 1/2 a small cooking onion, thinly diced
- 1/4 cup cilantro, chopped
- 2 tablespoons lemon juice
- 1 tablespoon garlic, minced
- 1 tablespoon ground flaxseed
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1/2 teaspoon crushed red pepper
- 1 teaspoon baking powder
- 1/2 teaspoon salt (or to taste)
- Olive oil, for cooking
- Place the water in a medium pot and bring it to a boil. Add the bulgur, and stir gently. Cover and remove from heat. Let it sit for 45 minutes or until the bulgur has soaked up all the water. Fluff with a fork.
- Place all the other ingredients except for the oil into a bowl. Once the bulgur has cooked, add it to the other ingredients. Mash the mixture with a potato masher until the chickpeas have broken down and the ingredients come together cohesively.
- Once cooled and easy to handle, roll a handful of the mixture into a ball, then flatten it into a patty shape. Repeat until you’ve used up all the mixture. It should make about 6 to 8 patties.
- Heat a splash of olive oil in a frying pan. Place as many patties as the pan can comfortably hold, and cook them until the undersides begin to brown (about 5 minutes). Flip the patties and allow the opposite sides to cook. If your pan can hold only some of the patties at one time, cook them in groups. You can add more oil as necessary.
- Garnish with fresh cilantro if desired, and serve.