Roasted Root Vegetables and Bulgur Burgers Served with Lemon-Dill Yoghurt and Homemade Tomato & Garlic Sauce
Root vegetables are being used more frequently as the basis of various dishes. We will help you transform them into delicious, filling, baked burgers that can be eaten without a bread roll, resulting in a tasty and healthy meal.
Ingredients
| 2 SERVINGS | 4 SERVINGS | |
|---|---|---|
| BURGERS | ||
| – dry bulgur | 50 g | 100 g |
| – carrot | 1 | 1 |
| – beetroot | 1 | 2 |
| – sunflower seeds | 25 g | 50 g |
| – sesame seeds | 25 g | 50 g |
| – shallot | 1/2 large | 1 large |
| – garlic | 1 clove | 2 cloves |
| – parsley | 1/2 bunch | 1 bunch |
| – ground coriander seeds | 1/2 tsp | 1 tsp |
| – ground cumin | 1/2 tsp | 1 tsp |
| – chilli powder | 1/3 tsp | 2/3 tsp |
| – soy sauce | 1 tbsp | 2 tbsp |
| YOGHURT SAUCE | ||
| – plain yoghurt | 200 g | 400 g |
| – lemon | 1 | 1 |
| – dill | 1/2 bunch | 1 bunch |
| TOMATO SAUCE | ||
| – tomato | 1 large | 2 large |
| – garlic | 1 clove | 1 clove |
| – shallot | 1/2 large | 1 large |
You will need
wheat flour, salt, pepper, olive or vegetable oil, bowl, frying pan, pot, 2 small bowls, baking tray, baking paper.
*** Where necessary, in the meal preparation instructions, we provide ingredient quantities for 2 servings (4 servings). ***
| WARTOŚCI ODŻYWCZE | 100g | 1 PORCJA |
|---|---|---|
| Energia | 381.5 kJ | 1593.8 kJ |
| Wartość energetyczna | 91.0 kcal | 380.3 kcal |
| Tłuszcz | 4.2 g | 17.5 g |
| w tym nasycone | 1.9 g | 4.3 g |
| Węglowodany | 9.3 g | 39.0 g |
| w tym cukry | 4.5 g | 18.7 g |
| Dodano cukier | 0.0 g | 0.0 g |
| Białko | 4.1 g | 17.1 g |
| Sól | 0.3 g | 1.4 g |
przepis
1.
Peel the carrots and beetroots and grate them on a coarse-mesh strainer.
Rinse the bulgur in a strainer with cold water. Boil 100 ml (200 ml) water with 1 tsp (flat) of salt then put in the rinsed bulgur and cook for about 12 minutes until all the water is absorbed.
2.
In a dry frying pan, roast the sunflower seeds over medium heat for 3-4 minutes, shaking the pan occasionally so as not to burn them. Roast the sesame seeds in the same way for 2-3 minutes.
Wash the parsley and chop it finely. Peel the garlic and shallots and chop them.
3.
Preheat the oven to 200° C in the „upper & lower” heating mode. Line the baking tray with paper.
Place the grated vegetables in a bowl and add the cooked bulgur, roasted sunflower and sesame seeds, 1/4 cup (1/2 cup) of oil, spices, 1 heaped tbsp (2 heaped tbsp) of flour, half the chopped shallots, half the chopped garlic, and all the chopped parsley. Mix all the ingredients thoroughly until a homogeneous mass is obtained. Knead it for a few minutes until the ingredients combine well. Wet your hands in cold water and form veggie burgers with your hands, then place them on the baking sheet. Put the burgers in the oven for about 20 minutes, then turn them over and bake for another 8-10 minutes.
4.
Meanwhile, prepare the sauce.
Wash the tomatoes and cut them into small cubes, add the remaining garlic and shallots.
Combine all the vegetables in a bowl, mix thoroughly, add 1 tbsp (2 tbsp) of oil, salt and pepper to taste. Wash the dill, dry and chop it. Wash the lemon, cut it in half and squeeze it.
In a separate bowl, combine the natural yoghurt, lemon juice and dill, season with salt and pepper to taste.
5.
Place the baked burgers on large flat plates and serve with tomato garlic and lemon dill dip. Enjoy your meal!
PS: Add water and sugar to taste to the remaining lemon juice and enjoy a refreshing lemonade.
