This is a tasty meat free, burger and it’s freezer friendly. Use in chili, spaghetti sauce, tacos, burritos, or add a scoop to a tossed green salad. This recipe can be found on page 40 at Fort Myers CHIP Recipe Collection for The Complete Health Improvement Program.
Yield: about 907 g/2 lbs
Ingredients
- 2 cups bulgur, medium or coarse cut
- 4 cups tomatoes/1 large can (796 ml/28 oz)
- ½ medium onion, cut into chunks
- 2 Tbsp molasses
- 2-3 cloves garlic
- 1 cup walnuts (may substitute with sunflower seeds)
- 2 tsp mushroom powder, optional (view how to make your own)
- 2 tsp salt
Step One
- Add the bulgur to a large sauce pan.
- If using can tomatoes, add enough water so it measures 4 cups.
- Add tomatoes and the remaining ingredients to a blender and blend until smooth.
- Add the blended ingredients to the bulgur and stir to combine. Bring mixture to boil, turn down heat, cover, and allow to hydrate. 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.
Step Two
- Preheat oven to 275°F.
- Spread the mixture onto a parchment lined baking sheet and bake for 45-60 minutes or until the mixture resembles loose burger.
- Stir occasionally. 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. When the drying process is complete, you are aiming for a texture that is not wet, but dry and crumbly and still has some moistness to the crumble.
- Use in chili, spaghetti sauce, tacos, burritos, or add a scoop to a salad. Better Burger is also freezer friendly.
Note
For those of you who are taking my classes, I found the best bulgur selection at Elsafadi Supermarket at 11316-134 Ave or #208-10807 Castle Downs Rd.