1/4 cup | bulghur | 35 g | |
1/4 cup | water | 65 mL | |
2 tsp | soy sauce | 10 mL | |
1/2 | onions, coarsely chopped | 100 g | |
1 clove | garlic, coarsely chopped | ||
1/4 cup | red beans (canned) ,rinsed and drained | 65 mL | |
1/4 cup | walnuts | 26 g | |
1/4 cup | fresh cilantro, coarsely chopped | 9 g | |
1/2 tsp | ground cumin | 2 g | |
1/8 tsp | cayenne pepper | 0.4 g | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
1 tbsp | mayonnaise | 14 g | |
1 tbsp | Dijon mustard | 16 g | |
1 tbsp | lemon juice, freshly squeezed | 1/2 lemon | |
1/4 cup | yogurt, plain, 2% | 65 g | |
2 tsp | canola oil | 10 mL | |
2 slices | bread, whole wheat, toasted | 70 g |
A blender or food processor will be very useful to make the patties.
per 1 serving (250 g)
Amount % Daily Value |
Calories 380 |
Fat 20 g 31 % |
Saturated
2.6 g
14 % |
Cholesterol 0 mg |
Sodium 580 mg 24 % |
Carbohydrate 44 g 15 % |
Fibre 8 g 31 % |
Sugars 12 g |
Net Carbs 36 g |
Protein 12 g |
Vitamin A 6 % |
Vitamin C 15 % |
Calcium 13 % |
Iron 25 % |
Food Group | Exchanges |
---|---|
Starches | 2 |
Fruits | 0 |
Vegetables | 1 |
Milk and Alternatives | 0 |
Meat and Alternatives | 0 |
Fats | 3 ½ |
Very tasty but hard to form a patty that sticks together. It just ends up a mash.