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 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:
Instructions:
- 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.
- 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.
- Mince 2 garlic cloves finely and add them to the bowl with the ground seeds and nuts.
- 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.
- Use a spatula or your hands to thoroughly mix all the ingredients together until the mixture is well combined and holds together.
- With clean hands, shape the mixture into patties. You should be able to make around 8-10 burgers, depending on your preferred size.
- 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.
- 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 Size | 140 grams |
| Energy | |
| Calories 340kcal | 17% |
| Protein | |
| Protein 15g | 10% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 5g | 14% |
| Sugar 1.52g | 2% |
| Fat | |
| Fat 20g | 24% |
| Saturated 3.91g | 13% |
| Cholesterol 190mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 180mg | 33% |
| Vitamin B1 0.14mg | 12% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 2.73mg | 17% |
| Vitamin B6 0.31mg | 18% |
| Vitamin B9 90ug | 22% |
| Vitamin B12 0.48ug | 20% |
| Vitamin C 0.34mg | 0% |
| Vitamin E 5.00mg | 33% |
| Vitamin K 7ug | 6% |
| Minerals | |
| Calcium, Ca 60mg | 4% |
| Copper, Cu 0.75mg | 83% |
| Iron, Fe 3.12mg | 28% |
| Magnesium, Mg 110mg | 27% |
| Phosphorus, P 430mg | 35% |
| Potassium, K 420mg | 12% |
| Selenium, Se 30ug | 54% |
| Sodium, Na 370mg | 25% |
| Zinc, Zn 2.88mg | 26% |
| 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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