Tabbouleh

 

Recipe from Bob's Red Mill

Husband-Tested in Alice's Kitchen

Makes 6 servings

1 cup Bob's Red Mill Bulgur

1 cup boiling water

3 cups finely chopped fresh parsley

1/4 cup finely chopped fresh mint (I use spearmint.)

1/4 cup finely minced scallions

2 medium tomatoes, seeded and diced

1 medium cucumber, seeded and diced

1/2 teaspoon kosher salt

1/4 teaspoon ground cumin

1/4 teaspoon ground black pepper

3 Tablespoons fresh lemon juice

3 Tablespoons olive oil

Combine bulgur and boiling water.  Let soak for 1 hour.  Drain well and squeeze out any excess water.  In the meantime, place the herbs, the scallions, the tomatoes, the cucumber in a large bowl.  Put the salt, cumin, pepper, lemon juice and olive oil in a jar with a lid.  Shake well to combine.  When the bulgur has absorbed the water, add it to the large bowl.  Pour the dressing over all and toss well.  Chill for 1 hour and serve.

Nutrition Facts
Servings: 6
Amount per serving
Calories	186
% Daily Value*
Total Fat 9.2g	12%
Saturated Fat 1.6g	8%
Cholesterol 0mg	0%
Total Carbohydrate 23.8g	9%
Dietary Fiber 7.2g	26%
Total Sugars 2.9g
Protein 5.8g
Vitamin D 0mcg	0%
Calcium 158mg	12%
Iron 8mg	47%
Potassium 601mg	13%

Ultimate Veggie Burgers

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Recipe from Cook’s Illustrated Magazine

Husband-Tested in Alice’s Kitchen and Marimar’s Kitchen

Yield: 12-14 (½ cup mix per burger)

We first tasted these burgers when we were on vacation with family at a beach house in Mexico.  Our daughter-in-law made these for us because she knows that we are trying to eat more plant based meals. We liked them so well, that I wanted to make them myself once we got home. Well, this is a project, one that should be done on a leisurely weekend day, but the burgers turn out really yummy and the recipe makes enough to last several meals.  (The original recipe says it makes 12 burgers, but I was able to make 14 generous size burgers using a ½ cup measure.) These burgers can be kept (uncooked) in the fridge for up to 3 days.  Or, you can freeze them (uncooked) with parchment paper in between each burger.  Thaw in the fridge overnight and cook.

Water

¾ cup dried brown lentils, rinsed and picked over

2½ teaspoons kosher salt, divided

¾ cup bulgur

2 Tablespoons vegetable oil, divided

2 medium onions, chopped fine (2 cups)

1 large rib celery, chopped fine (½ cup)

1 small leek, white and light green parts only, chopped fine (½ cup)

2 medium cloves garlic, minced or pressed through a garlic press (2 teaspoons)

1 pound cremini mushrooms, cleaned and sliced about ¼ inch thick (about 6 ½ cups)

1 cup raw unsalted cashews

1/3 cup mayonnaise (vegan mayo can be used)

2 cups panko (Japanese bread crumbs) (I think regular breadcrumbs would work.)

Freshly ground black pepper, to taste

Bring 3 cups water, lentils, and 1 teaspoon salt to a boil in a medium saucepan over high heat; reduce heat and simmer, uncovered, stirring occasionally, until the lentils are just beginning to fall apart, about 25 minutes.  Drain in a fine-mesh strainer.  Line a baking sheet with a clean towel.  Spread the drained lentils over, patting the lentils gently dry with another clean towel.  Cool lentils to room temperature.

While the lentils simmer, bring 2 cups water and ½ teaspoon salt to a boil in a small saucepan.  Stir in the bulgur and cover the pan immediately.  Take the pan off the heat and let stand for 15-20 minutes until the water is absorbed.  Drain in a fine-mesh strainer using a spatula to press out the excess moisture. Transfer the bulgur to a large bowl.

Heat 1 Tablespoon oil in a 12-inch skillet over medium-high heat until shimmering.  Add the onions, celery, leek, and garlic; cook, stirring occasionally, until vegetables begin to brown, 8 to 10 minutes. Spread the vegetable mixture on a second baking sheet to cool; set aside.  Add the remaining 1 Tablespoon oil in the now-empty skillet; heat over high heat until shimmering. Add the mushrooms and cook, stirring occasionally, until golden brown, about 12 minutes.  Spread the mushrooms on the baking sheet with the vegetable mixture; cool to room temperature, about 20 minutes.

Process cashews in a food processor using pulses until finely chopped (don’t clean the processor bowl just yet); stir into the bowl with the bulgur.  Add the lentils to the bowl as well.  Add the vegetable-mushroom mixture and the mayonnaise.  Stir until mixed. 

Transfer half of the mixture to the now-empty food processor bowl.  Pulse until coarsely chopped, but cohesive.  Transfer the processed mixture to another large bowl; repeat with the remaining unprocessed mixture and then combine with the first batch.  Stir in the breadcrumbs and 1 teaspoon salt and freshly ground pepper, to taste. 

Line a baking sheet with paper towels.  (Paper towels will absorb any excess moisture.). Divide the mixture into 12 (or 14) portions using a ½ cup measure. Shape each into tightly packed patty, 4 inches in diameter and ½ inch thick.  Set the patties on the baking sheet. 

There were no directions for cooking these.  I just heated a little oil (or oil spray) in a non-stick skillet.  I put the patties in and cooked them at medium heat until browned on one side, then flipped the patties over and cooked until the other side was browned.

Serve with your favorite burger toppings.  I enjoyed them on top of a bed of shredded jicama, slathered with some spicy homemade HarissaMayonnaise and topped off with a fresh tomato and served it alongside some steamed peas.

Nutritional Information (1 of 12 burgers) 287 calories; 13.2 grams fats; 1.7 mg cholesterol; 175 mg sodium; 34.4 grams carbohydrates; 6.1 grams fiber; 9.3 grams protein

Bulgur Wheat Loaf

Recipe from Pillsbury Soups, Stews and Oven Lovin’ Breads

Makes 1 large loaf (17 slices)

Husband-Tested in Alice’s Kitchen

This loaf has the soft texture of a white bread, but it has whole-wheat and bulgur wheat in the mix, so it’s a bit more healthful.  It’s perfect with a bowl of hot soup or as toast for breakfast or as a sandwich bread for your lunch box.

¾ cup water

½ cup bulgur wheat

2¼ to 2½ cups all-purpose flour

2 Tablespoons brown sugar or Sucanat

1 to 1½ teaspoons Kosher salt

1 package active dry yeast

1 cup water heated to 120-130F

¼ cup oil (I used canola.)

1 cup whole-wheat flour

2 teaspoons water

1 egg or 1 egg white

1 teaspoon bulgur wheat

Bring ¾ cup water to a boil in a small saucepan.  Remove from heat and add ½ cup bulgur.  Let stand 25 minutes. Drain off any water.  Keep covered and set aside. Lightly spoon flour into measuring cup; level off.  In a large bowl, combine 1 cup all-purpose flour, brown sugar, salt, yeast, 1 cup hot water (120-130F) and oil; beat at low speed until moistened.  Beat 3 minutes at medium speed.   By hand, stir in bulgur mixture, whole-wheat flour, and additional 1 cup all-purpose flour to form a stiff dough.  On a floured surface, knead in ¼ - ½ cup all-purpose flour until the dough is elastic, about 5 minutes. (You can also do the kneading using a mixer with a dough hook.) Place in a greased bowl; turn greased side up.  Cover loosely with greased plastic wrap and cloth towel.  Let rise in warm place (80-85F) until light and doubled in size, about 45 minutes.  Punch down dough several times to remove all air bubbles.  Place on a parchment lined cookie sheet. Cover and let rise in warm place until light and almost doubled in size, about 30 minutes.  Heat oven to 375F.  Uncover dough.  With a very sharp knife, cut a ½ inch slash across the top of the loaf.  In a small bowl, whisk egg (or egg white) with 2 teaspoons water.  Brush over the top of the loaf; sprinkle with 1 teaspoon bulgur, if desired.  Bake at 375F for 25 to 35 minutes or until golden brown and hollow sounding when tapped.  Remove from the cookie sheet and cool on a wire rack before slicing.

Nutritional Info:  (per 1 of 17 slices) 150 calories; 4 g protein; 24 g carbohydrates; 2.3 grams fiber; 4 g fat; 0 mg cholesterol; 130 mg sodium; 75 mg potassium