GardenBurgers - Core
Source of Recipe
WW Community
Recipe Introduction
Nutrition Information Per Serving: Calories 183 Fat 3.3 g Saturated Fat 0.9 g Carbohydrates 32.7 g Protein 7.6 g Fiber 5.5 g
List of Ingredients
1/2 large onion, finely diced
1 1/4 cups vegetable or chicken stock
1 cup coarse bulgur
1 (15-ounce) can chickpeas, drained and rinsed
4 ounces frozen peas and carrots, optional
Pinch kosher salt
1/4 cup grated FF mozzarella Recipe
Serving suggestions: Serve with grilled onions, grilled portobello mushroom slices, and mixed greens, or, burger style with mango ketchup
Pour onions into a 3-quart saucepot 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. Form into four burger patties. Lightly coat a 10-inch non-stick pan with cooking spray 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 FF mozzarella to mashed bulgur mixture before forming into burgers
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