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Bulgar Wheat and Kidney Bean Burgers Recipe

Looking for an easy Bulgar Wheat and Kidney Bean Burgers recipe? Learn how to make Bulgar Wheat and Kidney Bean Burgers using healthy ingredients.


Submitted by janlynne101

Makes 4 servings



Bulgar Wheat and Kidney Bean Burgers

Recipe Ingredients for Bulgar Wheat and Kidney Bean Burgers

50 grams Bulgar Wheat
1 medium (2-1/2" dia) Onions
1 clove Garlic
2 Can Beans
1 tsp Spices Ground Coriander
1 serving Ground Cumin
50 grams Breadcrumbs
1 1tsp Olive Oil

Recipe Directions for Bulgar Wheat and Kidney Bean Burgers

  1. Simmer the bulgar wheat in boiling water for 5 minutes. Drain really well, put back in the pan and put on a lid to steam and dry out for a few more minutes. Cool completely. Cook the onion in a tiny bit of olive oil in a small pan until golden, add the garlic and spices and cook for a few minutes. Cool. Roughly mash the kidney beans so you still have some large bits of bean. Mix in the cooled onion, bulgar and breadcrumbs, then season and form into 4 burgers. Chill for 30 minutes, or until you want to cook them.

  2. To cook, heat a non-stick pan with a little oil. Cook for 5-6 minutes on each side until golden and crisp, pushing against the edge of the pan to brown the edges.

  3. Serve in rolls with lettuce and tomatoes and a dollop of yoghurt and chilli sauce.

Categories

Main Dish

Nutrition Facts
Serving Size 145.0g
Amount Per Serving
Calories
159
Calories from Fat
13
% Daily Value*
Total Fat
1.4g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Sodium
15mg
1%
Potassium
43mg
1%
Total Carbohydrates
26.4g
9%
Dietary Fiber
6.3g
25%
Sugars
1.5g
Protein
8.5g
Vitamin A 0% Vitamin C 4%
Calcium 1% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
82% confidence
C+
  Good points
  • Very low in saturated fat
  • Very low in sodium
  • High in dietary fiber
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