BLE – Burger Delight (crumbles)

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Although this is not a true protein, when plant based this resembles crumbled burger. This recipe has been modified for BLE structured meal planning. 

Makes 6 servings (about 3 oz each). Each serving provides:
1 grain serving             4 oz vegetables           1 fat serving

Ingredients

(with completion of step two, this recipe makes about 20 oz)

(6 grain)          6 oz bulgar, medium or coarse cut     

(partial veg)    16 oz crushed tomatoes*

(partial veg)    4 oz onions, diced

(free)               1 clove garlic, minced

(free)               2 tsp mushroom powder

(6 fat)              3 oz walnuts, chopped small

(free)               2 Tbsp soy sauce 

Step One

  1. Preheat large pan, add onions and sauté until they begin to caramelize. 
  2. Add garlic, bulgar, crushed tomatoes, mushroom powder, walnuts, and soy sauce. Mix to combine.
  3. Bring mixture to boil, turn down heat, cover, and simmer. Stir occasionally. Depending on the medium or coarse cut it will take 25 to 45 minutes. All the liquid should be absorbed and the bulgur completely hydrated like photos below.

Step Two

  1. Preheat oven to 350°F.
  2. Spread the mixture onto one large baking sheet that has been lined with parchment paper. While stirring occasionally, bake for 15 minutes. The outside edges will start to dry first. To prevent the outer edges from getting over dried, when stirring the mixture, bring the outer crumbles to the inside of the pan while pushing the inside crumbles to the outside.
  3. Turn oven temperature down to 325°F and return the baking sheet to the oven for another 15 minutes then give it another stir and continue repeating the process taking care to not over dry. When the process is complete, you are aiming for a texture that is not wet, but dry and crumbly while still having some moistness to the crumble.
  4. Divide the Burger Delight into 6 equal servings.
  5. Serve hot or cold mixed in salads, or alongside vegetables. Change the flavor by adding 1½ Tbsp Taco Seasoning.
  6. Store leftovers in refrigerator and use within 5 days or freeze.

Note

  • I found the best place to find medium and coarse cut bulgur is in a Mediterranean grocery store.
  • If using canned tomatoes and don’t have quite 16 ounces then add enough water so as it will measure 16 ounces. For this recipe it is important to have enough liquid for the bulgar to hydrate properly.