Zucchini-Bell Pepper Bulgur Burger with Hemp seeds (vegan, vegetarian)
HEMP SEEDS IN A ZUCCHINI-BELL PEPPER BULGUR BURGER, BUT WHY?
Don’t worry, hemp seeds don’t let you get high, they are a valuable contribution to a healthy diet. The seeds are available online and in health food stores as whole grains or as a peeled variant. I prefer the peeled seeds as they are easy to work with.
Hemp seeds are high in carbohydrates and important fiber. In addition to their healthy ingredients, hemp seeds have a slightly nutty note that is enhanced by roasting in a fat-free pan.
Zucchini-Bell Pepper Bulgur Burger with Hemp seeds (vegan, vegetarian)
Print recipe
| Portionen | 6 |
| Allergy | Laktosefrei |
| Dietary | Vegan, Vegetarian |
Zutaten
- 125g bulgur
- 250ml vegetable stock
- 1 red bell pepper
- 1 teaspoon olive oil
- 250g zucchini
- 1 red onion
- 1 clove of garlic
- 3 tablespoons hemp seeds, peeled
- 50g oat flakes
- 2 teaspoons mustard, medium hot
- 1/4-1/2 teaspoon red bell pepper powder, smoked
- salt, pepper
- rapeseed oil for frying
- 1/4 bunch of chives
- 1/4 cucumber
- 2 handfuls arugula salad
- 2 stalks basil
- 6 tablespoons mayonnaise, vegan
- 6 whole wheat burger buns
Hinweis
The recipe is suitable for 6 large patties or 12 small ones. Too many patties? You can easily freeze them!
Preparation time: 30 minutes
Baking time: 35 minutes
Soaking time: 20 minutes
Nutritions per serving:
453kcal 12,5g Protein 21,3g Fat 49,8g Carbohydrates 6,1g Fiber
Zubereitung
| Schritt 1 | Bring bulgur and vegetable stock to a boil. Simmer covered for 8-10 minutes on lowest heat. Preheat oven to 230°C. Cut red bell pepper in half, remove seeds and place skin side facing up in oven dish. Drizzle with olive oil. Bake in hot oven for 30-35 minutes until skin turns dark and blisters. Wash, dry and coarsely grate zucchini. Put it in a bowl, salt lightly and set aside. |
| Schritt 2 | Peel and finely chop onion and garlic clove. Roast hemp seeds in a pan without fat until golden brown. Grind oatmeal finely in a blender. Squeeze zucchini over a sieve or with your hands until almost no water comes out. Place bulgur, zucchini, onion, garlic, hemp seeds and oatmeal in a bowl and mix well. Let soak for 20 minutes. Leave red bell pepper halves to cool briefly and then peel off the skin. Put peeled peppers in a blender and puree finely. |
| Schritt 3 | Add red bell pepper puree, mustard and red bell pepper powder to the mixture and mix. Season with salt and pepper and then form equally sized patties. Heat canola oil in a frying pan. Fry patties in the hot fat, at medium heat, for 8-10 minutes on both sides until golden brown. Remove from pan and drain on a kitchen towel. |
| Schritt 4 | Wash and dry chives, cucumber, rocket salad (arugula) and basil. Finely chop chives and slice cucumber. Mix mayonnaise with chives. Slice whole wheat burger buns lengthwise, spread with mayonnaise. Top with rocket salad (arugula) and zucchini-red bell pepper bulgur patties. Place cucumber slices and basil leaves on the patty and cover with the bun top. Enjoy! |
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