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Ингредиенты
- 2/3 c. bulgur
- 1 1/4 c. boiling water
- 15 ounce canned black beans, liquid removed
- 1/2 c. grated onion, squeezed dry
- 1 Tbsp. extra virgin extra virgin olive oil
- 1 Tbsp. fresh parsley
- 1 x clove garlic, chopped
- 1/2 x jalapeno chile pepper, seeded and coarsely minced
- 1/4 tsp salt
- 1/4 tsp chili pwdr
- 1/4 tsp grnd cumin
- 1 dsh freshly grnd black pepper
- 1/2 c. stone-grnd yellow cornmeal
- 1 Tbsp. vegetable oil, approximately
- 1 x avocado, peeled halved and pitted
- 1/4 c. salsa
- 1 tsp chopped fresh cilantro
- 4 x hamburger rolls
- 1 x tomato, peeled seeded and diced
- 2 x green onions, thinly sliced on the diagonal
Инструкции
- INTRO - One of the great delights of these burgers is their wonderful aroma as they cook.
- 1. Place bulgur in a small bowl and cover with boiling water. Let stand 10 min. Drain well. Place soaked bulgur in a food processor with the beans, onion, extra virgin olive oil, parsley, garlic, jalapeno, salt, chili pwdr, cumin and pepper. Process till smooth, scraping down the sides of the bowl as necessary.
- 2. Form bean mix into 4 patties. Carefully dredge patties in the cornmeal.
- Heat oil in a nonstick skillet over medium heat. Add in patties and cook, turning to brown both sides, about 5 min.
- 3. While bean patties are cooking, mash the avocado in a small bowl and stir in salsa and cilantro.
- 4. To serve, place bean patties on rolls, top with avocado mix, diced tomato and green onions.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 363g | |
| Recipe makes 4 servings | |
| Calories 763 | |
| Calories from Fat 147 | 19% |
| Total Fat 16.67g | 21% |
| Saturated Fat 2.55g | 10% |
| Trans Fat 0.09g | |
| Cholesterol 0mg | 0% |
| Sodium 427mg | 18% |
| Potassium 2070mg | 59% |
| Total Carbs 126.04g | 34% |
| Dietary Fiber 26.1g | 87% |
| Sugars 6.92g | 5% |
| Protein 32.87g | 53% |
