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Vegetable Burgers (Welch)

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Submitted by raspberry

Hearty veggie burgers packed with bulgur, chickpeas, walnuts, sunflower seeds, and sauteed mushrooms. Seasoned with tahini, cumin, and fresh dill for serious plant-based flavor.

YIELD

8 servings

PREP

20 min

COOK

30 min

READY

50 min

These aren’t your sad, crumbly veggie patties that fall apart on the grill.

Built on a base of ground walnuts, sunflower seeds, and soaked bulgur wheat, these burgers have real heft and a nutty, toasty bite that holds up next to any cookout spread.

Sauteed mushrooms, carrots, and onions bring the savory depth, while chickpeas and tahini bind everything together with a creamy richness.

A hit of cumin, fresh dill, lemon juice, and cayenne gives each patty a bright, earthy kick.

Serve them on toasted rolls with sliced tomato, cucumber, sprouts, and a dollop of yogurt.

Kitchen Tips

  • Chill the mixture thoroughly before shaping; cold patties hold together much better on the grill or in the pan
  • Use a wide spatula and flip only once to prevent breakage
  • Pat the outside of each patty with a thin layer of oil before cooking for a crisp, golden crust
  • These freeze well: shape into patties, separate with parchment paper, and freeze for up to 3 months

Ingredients

2 57.8
¼ 59
CUP ML CANOLA OIL
1 ¼ 296
CUPS ML MUSHROOMS
finely chopped *
1 ½ 355
CUPS ML CARROTS
finely chopped
2 473
CUPS ML ONIONS
finely chopped
2 30
TABLESPOONS ML GARLIC
minced
¾ 177
CUP ML WALNUTS
½ 118
½ 118
CUP ML WHEAT GERM
79
CUP ML PARSLEY LEAVES
chopped
2 30
TABLESPOONS ML DILL WEED
chopped
3 45
TABLESPOONS ML TAHINI (SESAME PASTE)
1 ¼ 296
3 45
TABLESPOONS ML LEMON JUICE
¼ 1.3
TEASPOON ML CAYENNE PEPPER
½ 2.5
TEASPOON ML SALT
¾ 3.8
TEASPOON ML BLACK PEPPER
freshly ground
¾ 3.8
TEASPOON ML CUMIN
ground
1
X VEGETABLE OIL
for rubbing burgers & grill, to taste *

Directions

Put bulgar in a bowl of hot water, soak for 10 minutes or until tender, drain.

Heat oil in a skilled, sauté mushrooms, carrots, onions, garlic for 15 mins.

Let cook.

Grind walnuts and sunflower seeds, put into a bowl, add sesame seeds, bulgur, and wheat germ.

Mix sautéed vegetables with parsley, dill, cahini, chickpeas, tamari, lemon juice, cayenne, salt, pepper, and cumin until blended (small lumps ok).

Add to the sesame-bulgur mixture, mix well.

Chill thoroughly to firm the mixture.

Shape into patties, pat with oil, cook 4 minutes on each side, flip carefully with a Wide spatula to keep from falling apart.

Serve on toasted rolls with slices of tomato, sprouts, cucumber, yogurt.

Serves 8 to 10, depending upon size of patties/rolls.

Yum, with a nice chopped (medium dice) marinated fresh vegetable salad or coleslaw or carrot slaw.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 329g (11.6 oz)
Amount per Serving
Calories 680 60% from fat
 % Daily Value *
Total Fat 45g 70%
Saturated Fat 4g 20%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1334mg 56%
Total Carbohydrate 19g 19%
Dietary Fiber 15g 59%
Sugars g
Protein 47g
Vitamin A 173% Vitamin C 44%
Calcium 20% Iron 40%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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