HEALTHY CHILI BEAN AND BULGUR BURGERS
Don't let these veggie burgers fool you: They may look like fried-chicken sandwiches, but they're actually packed with plant protein and fiber and flavor! We love the simple broiler method for cooking the patties. A light coating of cooking spray makes the outside come out nice and crunchy.
Provided by Food Network Kitchen
Categories main-dish
Time 50m
Yield 4 servings
Number Of Ingredients 17
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.
SPICE TRADE BEANS & BULGUR
A rich blend of spices adds flavor to tender, nutritious bulgur and garbanzo beans in this tangy stew that has just the right amount of heat. A hint of sweetness from golden raisins is the perfect accent. -Faith Cromwell, San Francisco, California
Provided by Taste of Home
Categories Side Dishes
Time 4h
Yield 10 servings.
Number Of Ingredients 19
Steps:
- In a large skillet, heat 2 tablespoons oil over medium-high heat. Add onions and pepper; cook and stir until tender, 3-4 minutes. Add garlic and seasonings; cook 1 minute longer. Transfer to a 5-qt. slow cooker., In same skillet, heat remaining oil over medium-high heat. Add bulgur; cook and stir until lightly browned, 2-3 minutes., Add bulgur, tomatoes, broth, brown sugar and soy sauce to slow cooker. Cook, covered, on low 3-4 hours or until bulgur is tender. Stir in beans and raisins; cook 30 minutes longer. If desired, sprinkle with cilantro.
Nutrition Facts : Calories 245 calories, Fat 6g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 752mg sodium, Carbohydrate 45g carbohydrate (15g sugars, Fiber 8g fiber), Protein 8g protein.
BLENDED BEEF, WHITE BEAN AND SQUASH BURGERS
This smoky, juicy burger is a three-in-one combination of a classic beef burger, a veggie burger and a bean burger. It's a delicious and easy way to cut down on meat while still getting lots of satisfying flavor. After you've tried this version, put your own spin on it by subbing in your favorite spice blend instead of the paprika, garlic and onion powder used here.
Provided by Food Network Kitchen
Categories main-dish
Time 1h
Yield 4 burgers
Number Of Ingredients 14
Steps:
- Position a rack in the center of the oven and preheat to 425 degrees F.
- Add the beans, smoked paprika, garlic powder and onion powder to a large bowl. Stir to combine, then set aside.
- Combine the butternut squash, olive oil, a large pinch salt and a couple grinds black pepper on a small baking sheet. Toss to coat and spread in an even layer. Roast in the oven until the squash is tender and deeply browned in spots, about 25 minutes, rotating the baking sheet once halfway through the cooking time.
- Add the squash to the bean mixture and stir to combine. Allow to cool completely.
- Once cooled, use a fork to roughly mash the squash and beans. It should be mostly smooth but with small chunks of squash and beans throughout. Add the beef and 1/2 teaspoon salt and use your hands to mix until combined. Divide into 4 portions and form each into a patty about 4 inches in diameter and a little more than 1/2 inch thick.
- Heat a large cast-iron skillet over medium-high heat. Once the pan is hot, add the canola oil and swirl to coat. Season the patties liberally on both sides with salt and pepper and add to the pan. Cook until deeply browned and a crust is formed on the first side, 3 to 4 minutes. Flip carefully and cook until the second side is also browned, 2 to 3 minutes. Layer 2 pieces of the cheese (1 slice total) on top of each patty, then cover the pan and cook until cheese is just melted, about 1 minute.
- Layer the patties, lettuce and tomato on the toasted hamburger buns and serve ketchup, mustard and mayonnaise alongside.
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