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Tasty Tuesday-Bulgur Burger Crumbles


Bulgur Burger Crumbles

Yield: 3½ cups


Ingredients:

  • 1 large onion, chopped

  • 3 cloves garlic,

  • 1 cup walnuts, chopped

  • 8 ounces portabella mushrooms

  • ½ cup water

  • 1 Tablespoon nutritional yeast flakes

  • ¾ teaspoon salt

  • 2 Tablespoons Bragg® Liquid Aminos

  • ½ teaspoon Italian seasoning

  • ½ teaspoon cumin

  • ½ teaspoon paprika

  • ½ teaspoon Bakon Hickory Smoke Dried Torula Yeast (optional)

  • 1 teaspoon Mrs. Dash Chipotle

  • 1 cup bulgur wheat

  • 2 cups water

  • 8-ounce can tomato sauce (1 cup)

  • 1 teaspoon lime juice

Directions:

  1. Process onion, garlic, walnuts, and mushrooms in food processor until it is a paste.

  2. Combine mixture and water in a skillet bring to a low boil. Reduce heat to a simmer.

  3. Add seasonings to skillet mixture and simmer until water is absorbed (approximately 10 minutes).

  4. Add bulgur, additional water, tomato sauce and lime juice. Stir until well combined.

  5. Cover and simmer for an additional 25-30 minutes.

  6. Serve and Bon Appétit!


Quick Hints and Substitution Tips:

  1. This recipe can be made faster by simply combining all ingredients in a large saucepan. Cover and bring to a boil. Reduce heat to simmer and cook for 25-30 minutes or until soft. It can also be combined in a crock-pot and cooked overnight on low, or 8-10 minutes in an Instant-Pot®.

  2. Make a double or triple recipe and freeze in 1-2 cup portions or as appropriate for your family size.

  3. Can use 2 Tablespoons onion powder and 1 teaspoon garlic powder in place of fresh vegetables.


Nutritional Facts per ¼-cup:

Calories 113

Fat 5.5 g

Cholesterol 0 mg

Carbohydrates 12 g

Protein 4 g

Sodium 267 mg

Calcium 16 mg

Iron 1 mg

Vitamin D 0 mcg

Fiber 2 g

Potassium 18 mg


Interested in more tasty recipes?

Order Dana's Start a New YOU!® Cookbook by calling 479-363-6585


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