Bulgur and Mushroom Burgers

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Bulgur and Mushroom Burgers

Finely chopped mushrooms are essential for this vegetarian burger, so a food processor is the ideal effort-saving appliance. Top the burgers with Fresh Herb Mayonnaise, lettuce and tomato slices or with Golden Onions and serve on whole wheat kaiser rolls.

Ingredients

3/4 cup (175 mL) bulgur
1 eggs, beaten
1 cup (250 mL) fresh whole wheat bread crumbs
1/4 cup (50 mL) minced fresh parsley
2 tbsp (25 mL) extra-virgin olive oil
1 small onion, finely chopped
2 cloves garlic, minced
2 cups (500 mL) finely chopped mushrooms
1/4 cup (50 mL) dry white wine or vegetable stock
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
1/4 tsp (1 mL) crumbled dried thyme

Golden Onions:
1 tbsp ((15 mL)) extra-virgin olive oil
2 onions, thinly sliced
1 clove of garlic, minced
1 bay leaf
1/4 cup ((60 mL)) dry white wine
Pinch ground allspice or cloves
1/4 tsp ((1 mL) ) each salt and pepper
2 tbsp ( (30 mL)) fresh parsley, minced

Fresh Herb Mayonnaise:
3 tbsp (45 mL) light mayonnaise
1 tbsp (15 mL) minced fresh basil
1 tbsp (15 mL) minced fresh parsley
1 tsp (5 mL) minced fresh chives
1 tbsp (15 mL) extra virgin olive oil, optional
1 small clove garlic, minced
1 tsp (5 mL) lemon juice
1 tsp (5 mL) Dijon mustard
1 dash hot pepper sauce

Preparation

Place bulgur in heatproof bowl. Cover with 1 cup (250 mL) boiling water; let stand until doubled in bulk, about 20 minutes. Mix in egg, bread crumbs and parsley; set aside.

Meanwhile, in skillet, heat oil over medium heat; fry onion and garlic until softened, about 3 minutes. Stir in chopped mushrooms, wine, salt, pepper and thyme; cook over medium-high heat, stirring occasionally, until liquid is evaporated and mushrooms begin to brown, about 8 minutes.

Scrape mushroom mixture over bulgur mixture; stir to combine. Shape into four 3/4-inch (2 cm) thick patties. (Make-ahead: Wrap, separated by waxed paper, and refrigerate for up to 24 hours or freeze for up to 1 month; thaw in refrigerator.)

Place on greased grill over medium heat; close lid and grill, turning once, until heated through and crispy outside, about 15 minutes.

Fresh Herb Mayonnaise
In bowl, mix together mayonnaise, basil, parsley, chives, oil (if using), garlic, lemon juice, mustard and hot pepper sauce.

Golden Onions
In skillet, heat oil over medium-low heat; fry onions, garlic and bay leaf, stirring occasionally, until onions are golden brown, about 15 minutes. Stir in wine, salt, pepper and allspice; cook until liquid is evaporated. Discard bay leaf. Stir in parsley.

Servings: 4

Nutritional Info.

approx. Per Serving

Cal  220

Pro  7 g

Total Fat  9 g

Sat. Fat  1 g

Carb- 30 g

Fibre  5 g

Chol  47 mg

Sodium  370 m

%RDI  -

Calcium  4%

Iron  19%

Vit A  4%

Vit C  12%

Folate  20%

 

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