Mediterranean Bulgur & Bean Burgers
This wholesome and flavorful Mediterranean Bulgur & Bean Burger recipe draws inspiration from a beloved version featured in Gourmet Magazine. Perfect for a satisfying lunch or a carefree snack, these burgery delights blend the nutty essence of bulgur with protein-rich pinto beans and crunchy walnuts. Enhanced with aromatic spices and fresh cilantro, these patties offer a delightful crunch when grilled or skillet-seared. They can be prepared ahead of time, making them a great choice for meal prep. Serve them on a hearty bun with your favorite toppings or next to a fresh salad for a balanced meal.
N/A
Servings
300
Calories
11
Ingredients
Ingredients
chopped onion
1/2 cup (divided in two)
olive oil
1 tablespoon (plus additional for brushing)
bulgur
1/2 cup (uncooked)
water
1 cup (for cooking bulgur)
canned pinto beans
1 - 1 1/2 cup (rinsed and drained)
soy sauce
1 1/2 tablespoons
walnuts
3/4 cup (chopped (2 1/2 oz))
garlic cloves
2 (coarsely chopped)
cilantro
1/2 cup (packed)
ground cumin
3/4 teaspoon
cayenne pepper
1/4 teaspoon
Instructions
1
In a small heavy saucepan, heat 1 tablespoon of olive oil over medium heat. Add half of the chopped onion and sprinkle with 1/4 teaspoon salt. Cook until golden, stirring occasionally for about 5 to 7 minutes.
2
Stir in the bulgur and water, cover, and reduce heat to low. Cook for 15 to 18 minutes until the water is absorbed. Remove from heat and let it cool slightly before transferring to a mixing bowl.
3
To the bulgur mixture, add the rinsed and drained pinto beans and soy sauce. Mix well.
4
In a food processor, combine the bulgur-bean mixture, walnuts, garlic, cilantro, cumin, cayenne pepper, the remaining onion, 1/2 teaspoon black pepper, and a rounded 1/4 teaspoon salt. Pulse until finely chopped but be careful not to over-process; a bit of texture adds to the burgers.
5
Form the mixture into 4 patties, each about 3 1/2 inches in diameter. Place them on a plate and chill in the refrigerator for at least 10 minutes to firm up.
6
While the patties are chilling, mix together your preferred toppings such as mayonnaise, citrus zest, and juice in a small bowl.
7
For GRILLING: Preheat your grill for direct heat cooking over medium-hot charcoal (or medium heat for gas). Brush patties lightly with olive oil. Oil a perforated grill sheet and place patties on it. Grill, covered only if using gas, carefully turning once until they are golden brown on both sides, about 8 minutes.
8
For STOVETOP COOKING: Heat 1 tablespoon of olive oil in a 12-inch heavy skillet over medium heat. Once shimmering, add patties and cook, gently flipping once, until both sides are golden brown, about 8 minutes total.
9
Serve the burgers warm, topped with your prepared condiment and any additional toppings of your choice.
Nutrition Information
9g
Fat
45g
Carbs
12g
Protein
10g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Mediterranean Bulgur & Bean Burgers?
These are wholesome and flavorful vegetarian patties made from a blend of bulgur, pinto beans, walnuts, and aromatic spices, inspired by a Gourmet Magazine recipe.
What are the primary protein sources in this recipe?
The protein comes from protein-rich pinto beans, nutty walnuts, and bulgur.
How many calories are in one serving?
Each serving contains approximately 300 calories.
Is this recipe suitable for meal prep?
Yes, these patties can be prepared ahead of time, making them an excellent choice for meal planning.
How do I cook the bulgur for these burgers?
Sauté half the onion in olive oil, add bulgur and water, then cover and simmer on low for 15 to 18 minutes until the water is absorbed.
Should the beans be drained?
Yes, the canned pinto beans should be thoroughly rinsed and drained before being added to the mixture.
Can I use a food processor for this recipe?
Yes, a food processor is used to combine the ingredients; pulse until finely chopped while maintaining some texture.
How many patties does this recipe make?
This recipe is designed to form 4 patties, each roughly 3 1/2 inches in diameter.
Why do I need to chill the patties before cooking?
Chilling the patties for at least 10 minutes in the refrigerator helps them firm up so they hold their shape during cooking.
What are the two ways to cook these burgers?
You can either grill them over medium heat or sear them in a heavy skillet on the stovetop.
How long should I grill the burgers?
Grill the patties for about 8 minutes total, carefully turning once until they are golden brown on both sides.
What type of grill sheet should I use?
It is recommended to use an oiled, perforated grill sheet to prevent the patties from sticking or falling through.
How much fiber is in one burger?
Each burger provides a high fiber content of 10 grams.
What spices provide the Mediterranean flavor?
The flavor profile is enhanced with ground cumin, cayenne pepper, garlic, and fresh cilantro.
What is the fat content per serving?
There are 9 grams of fat in each serving.
What is the carbohydrate count for this recipe?
There are 45 grams of carbohydrates per serving.
How much protein is in each burger?
Each patty contains 12 grams of protein.
Can I use gas or charcoal for grilling?
Both work; use medium-hot charcoal or medium heat for gas. Cover only if using a gas grill.
What kind of oil is recommended?
The recipe calls for olive oil for both sautéing the onions and brushing the patties.
Do these burgers contain soy?
Yes, the recipe uses 1 1/2 tablespoons of soy sauce for added depth of flavor.
What size should I chop the walnuts?
The walnuts should be chopped (about 3/4 cup or 2 1/2 oz) before being pulsed in the food processor.
Are these burgers spicy?
They have a mild kick from the 1/4 teaspoon of cayenne pepper and 1/2 teaspoon of black pepper.
How should I serve these burgers?
Serve them warm on a hearty bun with toppings like mayonnaise mixed with citrus zest, or alongside a fresh salad.
What is the recommended stovetop cooking method?
Heat 1 tablespoon of olive oil in a 12-inch heavy skillet over medium heat and cook for 8 minutes total, flipping once.
Is the onion used all at once?
No, the 1/2 cup of chopped onion is divided; half is sautéed with the bulgur and the other half is pulsed raw in the food processor.
What is the texture of the finished burger?
They offer a nutty essence with a delightful crunch, especially when grilled or skillet-seared.
Can I make these burgers vegan?
The base recipe is vegan-friendly; ensure your bun and toppings (like mayonnaise) are vegan-certified if desired.
How much garlic is included?
The recipe calls for 2 coarsely chopped garlic cloves.
What is the total number of ingredients needed?
There are 11 main ingredients required for this recipe.
Is this a gluten-free recipe?
While tagged as gluten-free in the metadata, please note that traditional bulgur is a wheat product and soy sauce often contains gluten; use certified GF alternatives if necessary.