Time: 40 min.
Complexity: easily
Servings: 4

These delicious and healthy patties, rich in protein and fiber, are a cross between Middle Eastern falafel and Mexican chili with beans. In addition to beans, they also use bulgur, a parboiled and dried wheat grain that has a nutty flavor and is a good source of plant-based protein and dietary fiber. Serve these patties as a main course with a salad and sour cream or as an appetizer.

Ingredients:

• 0.5 cups whole bulgur
• 2 tablespoons of vegetable oil
• 1 tbsp tomato paste
• 1 tsp chili powder
• 0.5 tsp ground cumin
• A large pinch of cayenne pepper
• 1/4 cup low-fat sour cream
• Zest and juice of 1 lime
• 1 can (425 g) kidney beans, rinsed
• 1/3 cup shredded Mexican cheese mix, plus extra for sprinkling
• 2 tbsp. breadcrumbs
• 2 green onions, thinly sliced
• 1 small romaine lettuce heart, finely shredded

Substituting ingredients
Measuring containers used

1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Recipes with similar ingredients

bulgur groats, Kidney beans, romaine lettuce, cheese, breadcrumbs, ground cayenne pepper, chili seasoning, cumin, lime

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Preparation:

Step 1
• Combine the bulgur with 1.5 cups of water in a small saucepan. Bring to a boil, reduce heat, cover, and simmer until tender, 10-12 minutes. Drain any excess water and let the bulgur cool completely.
Step 2
• In a small skillet, heat the vegetable oil over medium-high heat. Add the tomato paste, chili powder, cumin, and cayenne pepper and stir until the oil turns yellow and the spices are fragrant, about 45 seconds. Remove from heat and let the chili oil cool to room temperature.
Step 3
• In a small bowl, combine sour cream, lime zest and juice, a pinch of salt, and 1 tablespoon of water. Refrigerate until ready to serve.
Step 4
• Place a rack in the top part of the oven and preheat the oven to broil. Line a baking sheet with foil.
Step 5
• In a large bowl, combine beans, cooked bulgur, cheese, breadcrumbs, one green onion, chili oil, and 0.5 teaspoon salt. Mash with a potato masher until you have a mixture that sticks together when pressed. Form into 8 equal patties, 2.5 cm thick.
Step 6
• Place the patties on the prepared baking sheet and generously spray each one with cooking spray. Grill until golden brown, 3-4 minutes. Remove the baking sheet and flip the patties with a metal spatula. Spray the patties with cooking spray and continue grilling until golden brown, 3-4 minutes.
Step 7
• Place the romaine lettuce on a platter, transfer the patties to a platter, drizzle with sour cream sauce and sprinkle with cheese and the remaining green onions.

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