Thursday, February 2, 2012

Veggie Burgers

This is a recipe that I printed many years ago from Kathleen Daelemans. I have been in somewhat of a lunch rut recently, so dusted off this recipe. The patties are not super-cohesive, and thus a bit difficult to turn, but they are very, very tasty. Oh, and did I mention that they are good for you, too? Very little fat, high fiber and lots of protein. A winner all the way around!

1 Onion, Diced
2 Cups Veggie Broth (or Chicken)
1 Cup Bulgur
4 oz. Frozen Peas
1 - 15 oz. Can Garbanzo Beans, Drained and Rinsed
Salt and Pepper to Taste
1/4 Cup Shredded Cheese (optional)

Put the diced onion and broth in a pot and bring to a boil. Reduce heat and add the bulgur, frozen peas and garbanzo beans. Cover the pot and turn off the heat. Let sit until the liquid is absorbed, about 15 minutes. If there is still liquid left in the pot, return to low heat for a few more minutes until it is gone.

Use a potato masher or large fork to mash up the mixture. The idea is to make sure all of the garbanzo beans are smashed. Add salt and pepper and cheese (if using) and give it a good stir. Just about any cheese would work. This time I used parmesan, but I have also used cheddar and mozzarella, both with excellent results. Of course, if you are looking for a vegan meal, just leave the cheese out altogether.

Form into patties and cook in a nonstick skillet with a little bit of olive oil until nicely browned on one side, 3 or 4 minutes. Turn carefully with a spatula, and cook on the second side for another 3 or 4 minutes. (My patty is square so it would fit on the bread I was using, but you can shape yours any way you like.) Serve like a sandwich or hamburger with your favorite fixings.

For a printer-friendly version of this recipe, click here.

No comments:

Post a Comment