Nutburgers

Discover a delicious and protein-packed Nutburgers recipe featuring sunflower seeds, bulgur, cashews, and a hint of spice. Perfect for a nutritious and flavorful meal!

  • 29 Apr 2025
  • Cook time 10 min
  • Prep time 260 min
  • 6 Servings
  • 9 Ingredients

Nutburgers

Nutburgers are a delicious and nutritious plant-based alternative to traditional meat burgers. Packed with proteins and rich flavors from a blend of nuts, seeds, spices, and grains, these burgers are perfect for vegetarians and those looking to add more plant-based foods to their diet. Whether you're grilling for a summer barbecue or preparing a weeknight dinner, nutburgers are a versatile dish that can be enjoyed by everyone.

Ingredients:

3/4 cup water
180g
3/4 cup sunflower seeds
100g
1 cup bulgur
140g
6 tsp soy sauce
33g
5 eggs
280g
3.50 oz cashew
100g
2 garlic cloves
6g
1 tsp pepper sauce
1.20g
1 tsp chili powder
2.60g

Instructions:

1. Prepare the Bulgur:
- In a medium saucepan, bring 3/4 cup of water to a boil.
- Once boiling, remove from heat and stir in 1 cup of bulgur.
- Cover and let it sit for about 20 minutes, or until the bulgur is tender and the water is absorbed. Fluff with a fork and set aside.
2. Process Sunflower Seeds and Cashews:
- In a food processor, add the sunflower seeds and cashews.
- Pulse until they are finely ground, but not turned into a paste.
- Transfer to a large mixing bowl.
3. Prepare the Garlic:
- Mince 2 garlic cloves finely and add them to the bowl with the ground seeds and nuts.
4. Combine the Ingredients:
- Add the prepared bulgur to the bowl.
- Crack the 5 eggs and add them to the mixture.
- Pour in 6 teaspoons of soy sauce.
- Add 1 teaspoon of pepper sauce and 1 teaspoon of chili powder.
5. Mix Well:
- Use a spatula or your hands to thoroughly mix all the ingredients together until the mixture is well combined and holds together.
6. Shape the Burgers:
- With clean hands, shape the mixture into patties. You should be able to make around 8-10 burgers, depending on your preferred size.
7. Cook the Burgers:
- Heat a non-stick skillet over medium heat with a little oil. Once hot, add the patties.
- Cook each side for about 4-5 minutes, or until the outside is golden brown and the center is cooked through.
- If you prefer, you can also bake the patties in a preheated oven at 375°F (190°C) for about 20-25 minutes, flipping halfway through the cooking time.
8. Serve:
- Serve the nutburgers hot, on a bun with your favorite toppings and condiments, or enjoy them as is with a side of salad or vegetables.

Tips:

- Toast the sunflower seeds and cashews lightly to enhance their flavor before adding them to the mixture.

- Use a food processor to finely chop the nuts and garlic for a smoother burger texture.

- Make sure to cook the bulgur according to package instructions before mixing it with other ingredients.

- Chill the mixture in the refrigerator for about 30 minutes before shaping into patties; this helps the patties hold together better during cooking.

- Cook on medium heat on a well-oiled pan or grill to ensure the nutburgers don't stick and cook evenly.

- Feel free to customize the seasoning; adding herbs like parsley or thyme can bring additional flavor to the patties.

- Serve with whole-grain buns and a variety of fresh toppings such as lettuce, tomato, avocado, and pickles to add different textures and flavors.

Nutburgers offer a flavorful and healthy option for both vegetarians and non-vegetarians alike. By combining the richness of nuts with the wholesome goodness of bulgur and spices, you can create a satisfying meal that even the most ardent meat-lovers will enjoy. Serve them with your favorite toppings and sides, and you’ve got a delicious dish that's sure to become a new favorite.

Nutrition Facts
Serving Size140 grams
Energy
Calories 340kcal17%
Protein
Protein 15g10%
Carbohydrates
Carbohydrates 27g8%
Fiber 5g14%
Sugar 1.52g2%
Fat
Fat 20g24%
Saturated 3.91g13%
Cholesterol 190mg-
Vitamins
Vitamin A 90ug10%
Choline 180mg33%
Vitamin B1 0.14mg12%
Vitamin B2 0.31mg24%
Vitamin B3 2.73mg17%
Vitamin B6 0.31mg18%
Vitamin B9 90ug22%
Vitamin B12 0.48ug20%
Vitamin C 0.34mg0%
Vitamin E 5.00mg33%
Vitamin K 7ug6%
Minerals
Calcium, Ca 60mg4%
Copper, Cu 0.75mg83%
Iron, Fe 3.12mg28%
Magnesium, Mg 110mg27%
Phosphorus, P 430mg35%
Potassium, K 420mg12%
Selenium, Se 30ug54%
Sodium, Na 370mg25%
Zinc, Zn 2.88mg26%
Water
Water 70g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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