Best 5 Healthy Chili Bean And Bulgur Burgers Recipes

BEAN & BULGUR CHILI

Steps:

• In a Dutch oven over medium heat, cook the onions, celery and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir in carrot and seasonings; cook and stir 1 minute longer., Stir in the tomatoes, beans, broth and tomato paste. Bring to a boil. Reduce heat; cover and simmer for 30 minutes., Meanwhile, cook bulgur according to package directions. Stir into chili; heat through. Garnish each serving with desired toppings.

SPICY CHILI BEAN BURGERS

Steps:

• Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
• In medium bowl, mash beans with fork until no whole beans remain. Add crushed cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter.
• Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until brown.
• For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun.

BULGUR CHILI

Steps:

• Place bulgur in a large bowl; stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed. Drain and squeeze dry., In a large saucepan, saute green peppers and onion in oil until tender. Stir in the bulgur, tomato juice, beans, tomatoes, tomato sauce, water, chili powder, garlic, cumin and cayenne. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until heated through. Sprinkle with cheese.

BULGUR VEGGIE BURGER

Steps:

• Cook half of onion with 1/4 teaspoon salt in oil in a small heavy saucepan over medium heat, stirring occasionally, until golden, 5 to 7 minutes. Add bulgur and water and cook, covered, over low heat until water is absorbed, 15 to 18 minutes. Transfer to a bowl and stir in beans and soy sauce.
• Pulse bulgur mixture, walnuts, garlic, cilantro, cumin, cayenne, a rounded 1/4 tsp salt, 1/2 teaspoon pepper, and remaining onion in a food processor until finely chopped.
• Form rounded 1/2 cups of mixture into 4 (3 1/2-inch-diameter) patties. Chill at least 10 minutes.
• While patties chill, stir together mayonnaise, zest, and juice.
• GRILL DIRECTIONS: Prepare grill for direct-heat cooking over medium-hot charcoal (medium heat for gas). Put perforated grill sheet on grill and preheat 10 minutes. Brush patties all over with oil. Oil grill sheet, then grill burgers on grill sheet, covered only if using a gas grill, carefully turning once, until golden brown, about 8 minutes total.
• STOVETOP DIRECTIONS: Heat 1 tablespoon oil in a 12-inch heavy skillet over medium heat until it shimmers, then cook patties, carefully turning once, until golden brown, about 8 minutes total.

CHILI BEAN BURGERS (VEGGIE BURGERS)

Steps:

• Saute onions and garlic in oil for about 5 minutes until the onions begin to soften.
• Add carrots, chili powder and cumin. Cook on low heat for 5 minutes. Set aside.
• Mash the beans in a large bowl with a potato masher or the back of a spoon, or run through a food processor.
• Add the mustard, soy sauce, ketchup or tomato paste and the sauteed vegetables.
• Mix in the oats.
• Add salt and pepper to taste.
• Moisten your hands and form the burger mixture into six or so patties.
• Oil a nonstick skillet and cook burgers on medium-low heat for 5-8 minutes on each side. Put them on a bun and they are good to go with ketchup or whatever sauce you like and toppings (lettuce, tomato, onion, etc.)!