Ground Bulgur “Meat”

Bulgur is a quick-cooking type of whole wheat, commonly used in Middle Eastern cooking, that has been cleaned, parboiled, dried and ground. This ground bulgur “meat” is a wonderful stand-in for ground beef in dishes like tacos, chili, casseroles, and “meat” sauces. One tip: It works especially well in our Corn & Green Chile Enchiladas. If taco seasoning isn’t for you, try mixing in another of your favorite seasonings!


Yields24 ServingsPrep Time5 minsCook Time1 hr 25 minsDifficultyIntermediate

Ingredients

 2 cups bulgur wheat, uncooked
 2 cups water
 1 cup raw walnuts
 1 large onion
 3 cloves garlic
 1 tbsp McKay’s Beef-Like Seasoningor other beef-like seasoning
 1 tsp salt
 ½ cup water
 2 tbsp taco seasoning to be added lateror other preferred seasoning

Instructions

Make the Ground Burger
1

Preheat oven to 300°F.

2

Place bulgur wheat in a saucepan. Process the remaining ingredients (water, walnuts, onion, garlic, McKay’s Seasoning, salt) in a high-speed blender until smooth, then pour over the bulgur wheat. Cook over low heat for about 5 minutes, stirring frequently, while simmering. Turn off the heat and let it stand for about 20 minutes.

Bake the Ground Burger
3

Spread evenly on a baking sheet covered with parchment paper and bake for about 1 hour, or until the burger is mostly dry. When done cooking, remove from oven and let it sit for about 30 minutes, then crumble it with your fingers. Since this recipe makes a large amount, place the desired portion in a skillet, then add water and seasoning for flavor.

Tip: Freeze the remaining bulgur in sandwich bags. When ready to use, heat the bulgur meat in a skillet, adding water and desired seasoning.

Nutrition Facts

Serving Size ¼ cup

Servings 24


Amount Per Serving
Calories 83
% Daily Value *
Total Fat 3.5g6%
Saturated Fat 0.3g2%
Trans Fat 0g
Cholesterol 0mg
Sodium 173mg8%
Total Carbohydrate 12g4%
Dietary Fiber 3g12%
Sugars 0.2g
Protein 2.5g5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 2 cups bulgur wheat, uncooked
 2 cups water
 1 cup raw walnuts
 1 large onion
 3 cloves garlic
 1 tbsp McKay’s Beef-Like Seasoningor other beef-like seasoning
 1 tsp salt
 ½ cup water
 2 tbsp taco seasoning to be added lateror other preferred seasoning

Directions

Make the Ground Burger
1

Preheat oven to 300°F.

2

Place bulgur wheat in a saucepan. Process the remaining ingredients (water, walnuts, onion, garlic, McKay’s Seasoning, salt) in a high-speed blender until smooth, then pour over the bulgur wheat. Cook over low heat for about 5 minutes, stirring frequently, while simmering. Turn off the heat and let it stand for about 20 minutes.

Bake the Ground Burger
3

Spread evenly on a baking sheet covered with parchment paper and bake for about 1 hour, or until the burger is mostly dry. When done cooking, remove from oven and let it sit for about 30 minutes, then crumble it with your fingers. Since this recipe makes a large amount, place the desired portion in a skillet, then add water and seasoning for flavor.

Tip: Freeze the remaining bulgur in sandwich bags. When ready to use, heat the bulgur meat in a skillet, adding water and desired seasoning.

Ground Bulgur “Meat”
1 Comment
  1. For those who cannot use Bulgar Wheat, an alternative that might help would be using Oat Groats or Steel Cut Oats…it has about the same texture as the Bulgar Wheat, though of course not the same nutrition profile. Blessings!

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