Homemade Gardenburger: Bulgar and Chickpeas

[WWCarol 0]

Cathy P. posted this on Lifetime, and I just had to pass it along! I made these this morning, and they are EXCELLENT and EASY!!

 

"Garden Burgers

 

1/2 large onion, finely diced

1 1/4 cup vegetable or chicken stock

1 cup coarse bulgur

1 (15 oz) can of chickpeas, drained and rinsed

4 oz frozen peas or carrots, Optional

pinch kosher salt

1/4 cup grated mozzarella (optional)

 

Pour onions into a 3 quart sauce pot with the stock and bring to a boil. Add bulgur, chickpeas and veggies, stir until combined. Turn off heat, cover and let stand 15 minutes or until all liquid is absorbed.

 

Remove pot from heat. Using a potato masher or spoon back, mash ingredients together making sure all chickpeas get smashed. Add in cheese (if desired). Form into four burger patties. Lightly coat a non stick skillet with cooking spray and turn heat to medium. Place all burgers in pan when hot and cook 2-3 minutes per side or untilheated through and golden. Can also add taco or other seasoning into burgers mixing them.

 

No nutritional info was given, but should be able to figure points easily enough. This isn't that many ingredients."

 

(I've got people working on the points right now! ) I made mine with: precooked bulgar (2 cups), onions, frozen garbanzo beans and frozen peas: mixed together and cooked in the microwave for about 3 minutes until beans/peas were warm and onion was cooked.

 

You can also follow the recipe by putting everything in an 8 C. Pyrex measuring cup and microwaving the mixture for 15-20 minutes. Let sit for 5 minutes. I did add in the grated mozarella when I "mashed" the mixture!

 

I formed them into "burgers" with my Tupperware patty-maker. They held their shape beautifully, and were very easy to work with! I got seven 4 ounce "Gardenburgers".

 

I toasted a pita, and put it in with lettuce, tomatoes and hot sauce. Very filling and delicious. Reminiscent of a falafel!! Carol

 

Points by Joanne: "I ran it through the Nutritional Analysis Tool and came up with

for the whole recipe (not capping fiber)

Calories 1120

Fat 12.5

Fiber 47

Points 14.04166667

Round 14

 

Divided by 7 it came to 2 point per. If you capped the fiber at 4 for each one of the 7 it came to 2.54 which rounds to 3.

 

I did have to estimate on the onion. I put in 1/2 cup since I don't know how much 1/2 a large onion is. Also I didn't know how much drained chickpeas weighed so I estimated 12 oz. It may be too high an estimate as it says the chickpeas alone were 405 of the 1120 calories. If you have a can you might want to check what it says and adjust downward as needed. I think you'd be safe to count 2 points per."

[CordyC 0]

Man, these sound good! I am planning to make these over the w/e, but I will use cumin, hot sauce and garlic to season them, and serve them in pita halves as falafel burgers, but minus the tahini... too many points.

[WWCarol 0]

Mmmm...sounds good! My DSD was decribing all the different falafel she had while traveling...

 

Her absolute favorite was in a tent, on a dirt floor, and she said the texture was almost "creamy"...(with a faint smile and glazed-over eyes while remembering )

 

I had never had that experience with falafel.

 

Well, these are almost "creamy"!! Carol

[lisam427 0]

these sound wonderful but does anyone know the points. i would love to make them since i have a sack of bulgur that i don't know what to do with. please let me know.

thanks,

lisa

[plcm111195 0]

I ran it through the Nutritional Analysis Tool and came up with

for the whole recipe (not capping fiber)

Calories 1120

Fat 12.5

Fiber 47

Points 14.04166667

Round 14

 

Divided by 7 it came to 2 point per. If you capped the fiber at 4 for each one of the 7 it came to 2.54 which rounds to 3.

 

I did have to estimate on the onion. I put in 1/2 cup since I don't know how much 1/2 a large onion is. Also I didn't know how much drained chickpeas weighed so I estimated 12 oz. It may be too high an estimate as it says the chickpeas alone were 405 of the 1120 calories. If you have a can you might want to check what it says and adjust downward as needed. I think you'd be safe to count 2 points per.

[WWCarol 0]

Hi Lisa,

 

I ran these through Mastercook awhile ago, and got 2 points each (3 points each if you use "COOKED garbanzo beans" instead of "canned"?!)

 

Thanks for reminding me of these! They're great. And don't forget the mozarella!

 

Carol

[TracyD 0]

These sound good! I wonder if okara would be a good addition to them...

 

TracyD

[pluumeria 0]

Would these hold up on the grill?

[Kait617 10]

bump for me

[MarilynP 10]

I was surfing for some info on a patty maker, and found this interesting recipe. I'll give it a try and let you know. All Core except the quarter cup of bread crumbs, and it makes 12 thin patties so I wouldn't bother with the points for the crumbs.

 

"Nature's Burger" mix

 

1/2 c. dry chickpeas

1/2 c. dry soybeans

1/2 c. dry lentils

1/2 c. yellow split peas

1/2 c. brown rice

1/2 c. rolled oats

1/4 c. whole wheat bread crumbs

1/4 c. cornmeal

1-1/2 T baking soda

seasonings of your choice (see note)

 

Put the ingredients 1-2 at a time in a blender, turn the blender on, and RUN FOR COVER (this is pretty noisy). When everything is in powdered form, combine in a tupperware container and store in the fridge. Makes 4 cups of mix.

 

To make burgers, combine 1 c. burger mix and 2/3 c. HOT liquid (see note 2) and let sit for 15 minutes. On a plate, form into 3 thin patties. Use a spatula to move patties onto a nonstick-sprayed skillet and cook on both sides until lightly browned.

Seasonings: You can use the herbs and/or spices of your choice, or consider using a dry soup mix run through the blender (I'll bet onion

would be good). Also, try a dry FF salad dressing mix. Or a veggie boullion cube run through the blender. Other suggestions: onion powder, garlic powder, lemon pepper, basil, etc.

Liquids: Try 1/3 c. water and 1/3 c. barbeque sauce - combine in bowl and nuke until hot , add to dry mix (note that burgers made with barbeque sauce will brown more quickly, so watch them!). Or try half water, half tomato juice, or half water and half white wine or marsala.

 

Try to make sure that your liquids and seasonings have compatible flavors.

Oriental: Burger mix with a little soy sauce in the liquid and some fresh ginger added to the mix, maybe a dash of rice wine.

Spanish: Cumin, red pepper, chili powder, or a dry taco seasoning mix.

Indian: Curry powder added to the mix.

Wine/garlic: Chopped garlic added to the mix, half water and half white wine for the liquid.

Potpourri: Make a batch of plain, unseasoned burger mix and add whatever seasonings strike your fancy as you're mixing it up! No need to commit to just one flavor for the whole batch!

[The Rollercoaster Stops He 0]

This looks great. Thanks for posting .

 

Karen

PS// Any idea how long this might store in the fridge for ??? (Dry I mean ???)

[WWCarol 0]

To the top! :bcbsalute

[WWCarol 0]

To the top~

[mapgirl92576 0]

Bump - A summer staple around here

[cheryl39 1]

Need the onion but I'm gonna make these for sure. I'll bet they're awesome. Maybe add some chopped portebello?

[WWCarol 0]

To the top for Brian~

[WWCarol 0]

To the top!

[WWCarol 0]

Here it is!

[becky1973 10]

Thank you again!

[SSKatie 0]

Carol, I'm definitely making these! Thanks!! Do you know what ever happened to Cordy??

[WWCarol 0]

When 100+ called out to lurkers and old friends recently, she replied.

 

Post-stalk her. And see when she was here last.

[WWCarol 0]

A great veggie burger!