Directions:
- Put olive oil in a ten-inch non stick frying pan and heat.
- Put onions and mushrooms into pan and sauté for about 5 minutes,just until cooked slightly.
- Pour onions and mushrooms into a 3-quart sauce pot with the vegetable stock and bring to a boil.
- Add bulgur, chickpeas, and frozen vegetables, stir until combined.
- Turn off heat, cover and let stand 15 minutes or until all liquid is absorbed.
- Remove pot from heat.
- Using a potato masher or spoon back, mash ingredients together making sure all chickpeas get smashed.
- At this point you may add a little seasoning of your choice (I use 1 tbs taco seasoning).
- Form into 8 burger patties.
- Lightly coat the 10-inch non stick pan with cooking spray (or a few more tbs of the olive oil) and turn heat to medium.
- Place all burgers in pan when hot and cook 2 to 3 minutes per side or until heated through and golden.
- Optional: Fold in 1/4 cup grated mozzarella (or cheese of your choice) to mashed bulgur mixture before forming into burgers.
- To freeze: Flash freeze on a cookie sheet uncooked until solid.
- To heat: Thaw in the refrigerator then cook per directions.
- Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 263.31 Kcal (1102 kJ) | ||
| Calories from fat | 49.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.5g | 8% | |
|---|---|---|---|
| Cholesterol | 0.64mg | 0% | |
| Sodium | 5875.36mg | 245% | |
| Potassium | 121.69mg | 3% | |
| Total Carbs | 43.56g | 15% | |
| Sugars | 1.16g | 5% | |
| Dietary Fiber | 4.14g | 17% | |
| Protein | 4.35g | 9% | |
| Vitamin C | 3.3mg | 5% | |
| Iron | 0.7mg | 4% | |
| Calcium | 46.9mg | 5% | |
| Amount Per 100 g | |||
| Calories | 284.46 Kcal (1191 kJ) | ||
| Calories from fat | 53.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.94g | 8% | |
|---|---|---|---|
| Cholesterol | 0.69mg | 0% | |
| Sodium | 6347.45mg | 245% | |
| Potassium | 131.47mg | 3% | |
| Total Carbs | 47.06g | 15% | |
| Sugars | 1.26g | 5% | |
| Dietary Fiber | 4.47g | 17% | |
| Protein | 4.7g | 9% | |
| Vitamin C | 3.5mg | 5% | |
| Iron | 0.7mg | 4% | |
| Calcium | 50.7mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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