Nutburgers
Nutburgers are a nutritious, plant-based alternative to meat burgers made with bulgur, sunflower seeds, and cashews. These protein-packed patties are flavoured with garlic, chili powder, and soy sauce, making them perfect for grilling or weeknight meals.
Cook time 10 min
Prep time 260 min
Ingredients:
3/4 cup water3/4 cup sunflower seeds
1 cup bulgur
6 tsp soy sauce
5 eggs
3.50 oz cashew
2 garlic cloves
1 tsp pepper sauce
1 tsp chili powder
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.
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.
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.
Nutburgers FAQ:
Cook each side of the Nutburgers in a non-stick skillet over medium heat for about 4-5 minutes, until the outside is golden brown and the center is fully cooked.
Yes, you can bake Nutburgers in a preheated oven at 375°F (190°C) for about 20-25 minutes, flipping them halfway through to ensure even cooking.
Store leftover Nutburgers in an airtight container in the refrigerator for up to 4 days. You can also freeze them for longer storage, which allows them to last up to 3 months.
You can substitute eggs with a flaxseed meal or chia seed gel. Mix 1 tablespoon of flaxseed meal or chia seeds with 3 tablespoons of water per egg, let it sit for 5 minutes to thicken, and then add to the mixture.
A standard 10-12 inch non-stick skillet works well for cooking Nutburgers, as it allows enough room to cook multiple patties at once without overcrowding.
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.
Nutrition per serving
6 ServingsCalories 340kcal
Protein 15g
Carbohydrates 27g
Fiber 5g
Sugar 1.52g
Fat 20g
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