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Ground Bulgur “Meat”

Yields24 ServingsPrep Time5 minsCook Time1 hr 25 mins

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!

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

24 servings

Serving size

¼ cup

Amount per serving
Calories83
% Daily Value *
Total Fat 3.5g5%

Saturated Fat 0.3g2%
Trans Fat 0g
Cholesterol 0mg
Sodium 173mg8%
Total Carbohydrate 12g5%

Dietary Fiber 3g11%
Total Sugars 0.2g
Protein 2.5g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.