Veggie burgers have become very popular. Many of us are trying to cut down on our meat consumption and burgers are a convenient way to go. The problem is that many of the store-bought veggie burgers are very processed and contain some unhealthy ingredients. So why not make your own?
Recipe for Healthy Veggie Burgers
Here’s a healthy version made with mushrooms and bulgur. In case you’re not familiar with bulger, it is a whole grain. It’s made from cracked whole grain wheat berries that are partially cooked and then dried. This process is the key to bulgur’s convenience—because the cracked wheat berries are fully cooked, all you have to do is rehydrate them.
Mushroom Bulgur Pilaf
Ingredients (makes 6 servings)
• 1 cup onion, chopped (1 medium onion)
• 1 1/2 teaspoons vegetable oil
• 3 cups sliced or chopped mushrooms (about 12 medium button mushrooms)
• 3/4 cup bulgur
• 1 1/2 cups low-sodium broth (any type)
• 1/2 teaspoon garlic powder
• 1/4 teaspoon pepper
• 2 cups packed fresh spinach, roughly chopped
1. In a medium saucepan over medium heat, sauté onions in oil until they are softened.
2. Add mushrooms and sauté until beginning to brown, stirring often. Stir in bulgur and continue to stir until browned.
3. Add broth, garlic powder and pepper. Cover pan and reduce heat to low. Cook for 15 to 20 minutes or until bulgur is tender and liquid is absorbed.
4. Remove from heat. Mix in the spinach and serve.
5. Refrigerate leftovers within 2 hours.
• Try adding other seasonings such as thyme or oregano.
• No fresh spinach? Use frozen chopped spinach or other greens such as kale or chard.
Total Fat 1.5g
Click here to get full recipe for healthy veggie burgers.