Carrot Cashew Burgers
Yield: 6 burgers
- 1/3 cup bulgur Add to list
- 1/4 teaspoon salt Add to list
- 2/3 cup boiling water Add to list
- 1 tablespoon olive oil Add to list
- 1 onion, chopped Add to list
- 2 cloves garlic, minced Add to list
- 1 cup coarsely grated carrots (about 3 medium) Add to list
- 1 teaspoon ground cumin Add to list
- 1/2 teaspoon ground coriander Add to list
- 2 teaspoons chili powder Add to list
- 2 tablespoons fresh lemon juice Add to list
- 1 cup raw cashews Add to list
- 1/4 cup minced fresh cilantro Add to list
- 1 egg Add to list
- 2 tablespoons almond butter Add to list
- 1/2 cup fresh whole-wheat breadcrumbs Add to list
- Salt and pepper, to taste Add to list
- Olive oil, for cooking Add to list
Place the bulgur and salt in a bowl. Add boiling water, cover, and set aside for 20 to 25 minutes, until the water is absorbed.
Meanwhile, heat oil over medium heat and sauté onion, garlic and carrots until the onions are translucent, about 10 minutes. Remove from heat and stir in the spices and lemon juice.
In a food processor, pulse cashews to a medium grind. Add the bulgur, vegetable mixture, cilantro, egg and almond butter; pulse until just combined and mixture retains its shape. Transfer to a bowl and stir in breadcrumbs. If the mixture is still too moist, add more breadcrumbs until mixture holds together. Season to taste with salt and pepper.
Form into patties (see method in sidebar) and chill for a few hours, if possible. Lightly coat a heavy skillet with oil and over medium heat, brown the patties for 3 minutes on each side. Serve on a bun with the condiments of your choice.
Veggie burger tips
Forming the patties: Spray a 1/3 measuring cup with cooking spray. Fill the cup with the burger mixture, pressing gently so it will hold together. Invert onto work surface and gently pat into a 3/4-inch-thick patty.
Let the patties rest: Most veggie burgers benefit from a little resting time between shaping and cooking. If you let them sit for 5 to 10 minutes (or refrigerate them for up to a few hours), they'll be less likely to fall apart.
Fry, bake or grill: When pan-frying, oil a heavy skillet or grill pan and cook burgers over medium heat for about 3 to 4 minutes per side — the burgers will release easily from the pan when they're nicely browned and ready to be turned.
Alternately, most veggie burgers can be baked in a 350° F oven for 25 to 30 minutes, flipping midway until golden and crisp.
If you want to grill the burgers, brush a sheet of heavy-duty foil with olive oil. Place patties on foil, cover the grill and cook over medium-high heat, allowing them to sear on one side before turning. Allow about 4 to 5 minutes per side and keep an eye on them — if you try to flip them too soon, they'll fall apart, but if you wait too long, they'll burn.
Each serving: 490 cal, 27g fat (4.5g sat), 35mg chol, 420mg sodium, 50g carb, 5g fiber, 15g protein