Organic bulgar wheat and brazil nut burgers

July 20, 2011 1:26 pm Published by Leave your thoughts

This is an easy high-protein vegetarian burger recipe (if you want a vegan version, substitute oil for the beaten egg).

The organic brazil nuts in this recipe give you a high protein ingredient, with the additional benefits of a boost of selenium. If you want a really rich dish, try using some butter: in our house, butter and bulgar wheat together are a firm favourite!

Ingredients

2 tbsp olive oil
2 onions
2 celery sticks
2 garlic cloves
125g organic bulgar wheat
250g organic brazil nuts
300ml vegetable stock – use Marigold organic bouillon
2 tbsp tomato puree
2 tbsp parsley (chopped)
2 tsp dried mixed herbs
1 egg (beaten)

Method

In a food processor, finely chop the onion, garlic and celery. Chop the brazil nuts and set aside. Heat the oil and add the onion, garlic and celery, saute-ing until soft. Add the nuts and bulgar wheat and saute for a couple minutes more, until golden brown.

Add the stock and simmer until the liquid is absorbed. Stir in the tomato puree, parsley, herbs and the egg. Season with salt and pepper and leave until cool enough to handle.

When cool, shape into ‘burgers’ and either cook in the oven at 400F/200C/Gas 6 for 15 to 20 minutes, until heated through, or cook in a frying pan. Then place in burger buns with your favourite garnishes. If you have problems with the burgers falling apart when cooking, try adding some grated cheese before shaping, which often helps.

An alternative serving suggestion is similar to making a falafel. Take tablespoon-sized amounts of mixture and fry in some oil until gold to dark brown. Put inside some lightly warmed pitta bread with some salad and chilli sauce.

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This post was written by Sue

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