Guest Author - Catherine Bridges
Here are a few more of my favorite meatless burger recipes. Whether using bulgur wheat or a simple, easy vegetable recipe, meatless burgers are flavorful and hearty. You'll be surprised how quickly children and even meateaters will enjoy these burgers.
Basic Meatless Burger
Adapted from recipe by Lisa K. Pinter
1 small onion (chopped)
1 tbls. oil
1 zucchini (about 2 cups shredded)
1 cup mushrooms
1 cup sodium-free seasoned breadcrumbs
1 teas.Italian seasoning
1 clove garlic (chopped)
1 egg
3 tbls. pizza sauce
1 cup low-fat cheese (shredded)
Prepare outdoor grill as usual with medium-hot coals (or gas grill to medium-hot). Lightly spray rack with nonstick cooking oil.
Saute' onion in oil in nonstick skillet over medium-low heat to soften (about 4 minutes). Remove from heat.
Combine zucchini with cooked onion, mushrooms, breadcrumbs, Italian seasoning, garlic, egg and pizza sauce in bowl. Stir in cheese. Shape into 6 equal patties.
Grill about 4 inches from heat, turning once.
Serve on burger buns with watercress and thick slices of tomato.
Bulgur Meatless Burgers
1/2 cup chopped onion, divided
1 Tbsp olive oil plus additional for brushing
1/2 cup bulgur
1 cup water
1 cup canned pinto beans, rinsed and drained
11/2 Tbsp soy sauce
3/4 cup walnuts (2 1/2 oz)
2 garlic cloves, coarsely chopped
1/2 cup packed cilantro sprigs
3/4 teaspoon ground cumin
1/4 teaspoon cayenne
Cook half of onion with 1/4 teaspoon salt in oil in a small heavy saucepan over medium heat, stirring occasionally, until golden, 5 to 7 minutes. Add bulgur and water and cook, covered, over low heat until water is absorbed, 15 to 18 minutes. Transfer to a bowl and stir in beans and soy sauce.
Pulse bulgur mixture, walnuts, garlic, cilantro, cumin, cayenne, a rounded 1/4 tsp salt, 1/2 teaspoon pepper, and remaining onion in a food processor until finely chopped.
Form rounded 1/2 cups of mixture into 4 (3 1/2-inch-diameter) patties. Chill at least 10 minutes.
Prepare grill for direct-heat cooking over medium-hot charcoal (medium heat for gas). Preheat grill and cooking surface for 10 minutes.
Brush patties all over with oil. Grill burgers carefully turning once, until golden brown, about 8 minutes total.
Serve burgers with lime mayonnaise (see recipe below).
•Burgers can be cooked on the stove. Heat 1 tablespoon oil in a 12-inch heavy skillet over medium heat until it shimmers, then cook patties, carefully turning once, until golden brown, about 8 minutes total.
Lime Mayonnaise
1/4 cup mayonnaise
1/4 teaspoon grated lime zest
1/2 teaspoon fresh lime juice
Stir together mayonnaise, zest, and juice.
By varying your herbs, breadcrumbs, and the base ingredients, you can create hearty, delicious alternatives to the traditional meat burger. Use conventional burger condiments or spice them up with a twist for new flavor profiles that will tickle the palate. Enjoy!
