Don't hate. These veggie burgers will fool you no matter what they may look like to you, and the spectrum varies from fried-chicken sandwiches to granules. The reality is that they're packed with plant protein, fiber, and flavor, which is better for you than dead meat. I recommend the simple broiler method for cooking the patties. Spread a light coating of cooking spray that will make the outside crust come out nice and crunchy.
Preparation
Level: Easy
Total: 50 min
Prep: 10 min
Inactive: 15 min
Cook: 25 min
Yield: 4 servings
Ingredients
1/2 cup whole-kernel bulgur wheat
2 tablespoons vegetable oil
1 tablespoon tomato paste
1 teaspoon chili powder
1/2 teaspoon ground cumin
Large pinch cayenne pepper
1/4 cup reduced-fat sour cream
Zest and juice of 1 lime
Kosher salt
One 15-ounce can kidney beans, rinsed
1/3 cup shredded Mexican-blend cheese, plus more for sprinkling (optional)
2 tablespoons breadcrumbs
2 scallions, sliced
Cooking spray
1 ripe avocado
4 whole-wheat English muffins, split
1 cup sprouts, such as broccoli or alfalfa
1. Bring the bulgur and 1 1/2 cups water to a boil in a small saucepan. Reduce the heat to medium-low, cover, and simmer until tender, 10 to 12 minutes. Strain and let cool completely.
2. Meanwhile, heat the oil in a small skillet over medium-high heat. Add the tomato paste, chili powder, cumin, and cayenne, and whisk until the oil is yellow and the spices are fragrant, about 45 seconds. Let the chili oil cool to room temperature.
3. Whisk together the sour cream, lime zest and juice, a pinch of salt, and 1 tablespoon water in a small bowl. Refrigerate until ready to serve.
4. Position an oven rack at the top of the oven and preheat the broiler. Line a baking sheet with foil. Mash the beans, cooked bulgur, cheese, breadcrumbs, scallions, chili oil, and 1/2 teaspoon salt with a potato masher in a large bowl until the mixture is well combined and holds together when squeezed. Form into 4 uniform patties about 3/4 inch thick.
5. Arrange the patties on the prepared baking sheet and generously coat each with cooking spray. Broil until a golden-brown crust forms, 4 to 5 minutes. Remove the baking sheet from the broiler, flip each patty with a metal spatula, and coat the tops with cooking spray. Broil until the tops are golden brown, 4 to 5 minutes more.
6. Halve, pit, and slice the avocado. Put each patty on an English muffin bottom and sprinkle with additional cheese if using; top with some sour cream-lime sauce, avocado, and sprouts, and sandwich with the muffin top.
As an alternative, you can serve it independent of the bun.