Spiced red bean & bulgar burgers
A great-value veggie burger that's good to serve for family or friends
Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 1 hour
Vegetarian
- 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.
- 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.
- Serve in rolls with lettuce and tomatoes and a dollop of yoghurt and chilli sauce.
Per serving
230 kcalories, protein 10.7g, carbohydrate 34.9g, fat 6.3 g, saturated fat 0.7g, fibre 8.3g, salt 1.28 g
Recipe from olive magazine, January 2010.
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http://www.bbcgoodfood.com/recipes/166623/
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Ingredients
- 50g bulgar wheat
- 1 onion , finely chopped
- olive oil
- 1 garlic clove , crushed
- 1 tsp ground cumin
- ½ tsp ground coriander
- 2 x 400g tins kidney beans , rinsed and drained
- 50g breadcrumbs
- 4 crusty rolls , to serve
- lettuce leaves , sliced tomatoes, natural yoghurt and chilli sauce, to serve
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Difficulty and servings
Serves 4
Preparation and cooking times
Ready in 1 hour
Vegetarian
Ingredients
- 50g bulgar wheat
- 1 onion , finely chopped
- olive oil
- 1 garlic clove , crushed
- 1 tsp ground cumin
- ½ tsp ground coriander
- 2 x 400g tins kidney beans , rinsed and drained
- 50g breadcrumbs
- 4 crusty rolls , to serve
- lettuce leaves , sliced tomatoes, natural yoghurt and chilli sauce, to serve
Per serving
230 kcalories, protein 10.7g, carbohydrate 34.9g, fat 6.3 g, saturated fat 0.7g, fibre 8.3g, salt 1.28 g
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06 January 2010
suzy rated this recipe
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16 February 2010
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10 April 2010
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