|Water||3 Cup (48 tbs)|
|Garlic||2 Clove (10 gm), minced or pressed|
|Bulgur||1 1⁄2 Cup (24 tbs)|
|Vegetable oil||2 Tablespoon|
|Chopped scallions||1⁄2 Cup (8 tbs)|
|Grated carrots||1⁄2 Cup (8 tbs)|
|Chopped fresh parsley||1⁄4 Cup (4 tbs)|
|Tahini||1⁄4 Cup (4 tbs)|
|Tomato paste||2 Tablespoon|
|Soy sauce||2 Tablespoon|
|Dijon mustard||1 Teaspoon|
|Ground black pepper||1 Dash|
Bring the water to a boil.
While it is heating, use a heavy pan or skillet to saute the garlic and bulghur in the oil on medium-high heat for 2 minutes, stirring frequendy.
Add the boiling water.
Return to a boil, cover, and reduce the heat to low.
Simmer for 15 to 20 minutes, until all of the water is absorbed and the bulghur is soft but still chewy.
Preheat the oven to 375Â° if you plan to bake the burgers.
When the bulghur is ready, stir in the scallions, carrots, parsley, tahini, tomato paste, soy sauce, mustard, and pepper.
With moistened hands, form the bulghur mixture into 6 to 8 burgers.
Cook them in a lighdy oiled heavy skillet on medium-low heat for about 10 minutes, flipping the burgers once when the outside is crunchy, or bake on an oiled baking sheet for 20 minutes.
Calories 255 Calories from Fat 97
% Daily Value*
Total Fat 11 g17.4%
Saturated Fat 1.5 g7.7%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 305.6 mg12.7%
Total Carbohydrates 35 g11.6%
Dietary Fiber 8.3 g33.3%
Sugars 1.4 g
Protein 8 g15.1%
Vitamin A 7.6% Vitamin C 11.6%
Calcium 4.4% Iron 11%
*Based on a 2000 Calorie diet