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Southwest Burgers

  • Author: Del Sroufe
  • Yield: 4 1x

Description

I rarely buy packaged veggie burgers at the store. They usually have too much added fat and not much flavor. Why would I go for store-bought when I can make these flavor-packed burgers in less than 30 minutes? – Del


Ingredients

Scale
  • 1 cup water
  • 1/2 cup bulgur
  • 1 cup canned fat-free refried beans
  • 1 Tbsp. granulated onion
  • 3 Tbsp. arrowroot powder
  • 1 1/2 Tbsp. low-sodium soy sauce or tamari
  • 1 Tbsp. ground cumin
  • 34 Tbsp. cornmeal, for baking
  • 4 whole grain burger buns, toasted
  • 1 cup salsa
  • 1 small red onion, sliced
  • 1 avocado, sliced

Instructions

  1. Bring the water to a boil in a small pot and add the bulgur. Bring the pot back to a boil, turn off the heat, and cover the pot with a tight-fitting lid. Let it sit for 10 minutes or until the bulgur is tender and all of the water is absorbed.
  2. Add the bulgur to a bowl with beans, granulated onion, arrowroot powder, soy sauce or tamari, and cumin mix well.
  3. Divid the burger mixture into four equal parts and shape each part into a ball. Dredge the balls in the cornmeal, shake off the excess, and press them flat into patties.
  4. Cook the burgers in a nonstick skillet for 5 minutes over medium heat, turn them over, and cook them for 5 minutes more. Alternatively, preheat the oven to 350-degrees F. Bake the burgers on a nonstick baking sheet for 20 minutes. Turn them over gently and bake for another 15 minutes.
  5. Place each patty on the bottom half of a toasted bun and top with the salsa, onion, and avocado.

Notes

  • Recipe reprinted with permission from Del Sroufe and BenBella Books.

Nutrition

  • Serving Size: 4
  • Calories: 367
  • Sugar: 7
  • Sodium: 1062
  • Fat: 10
  • Saturated Fat: 2
  • Unsaturated Fat: 7
  • Trans Fat: 0
  • Carbohydrates: 60
  • Protein: 13
  • Cholesterol: 0