1/2 c cracked wheat*
1/4 lb green beans
1 sm zucchini
1 sm carrot, peeled
1/2 granny smith apple, peeled
1/2 c canned chick peas, rinsed and drained
1 tbs onion minced
1 tbs sesame tahini (or peanut butter)
1 1/2 tbs canola oil1/2 tsp curry powder
1/2 tsp chili powder
1/2 tsp salt
ground black pepper to taste
1/2 c. whole wheat bread crumbs
Cook green beans until tender/crisp; drain & chop finely. Cook cracked wheat in 1 c boiling water for 1 in; remove from heat and cover. Grate zucchini, carrot & apple; squeeze out extra moisture by pressing in a dishtowel: combine with chopped beans.In food processor, blend chickpeas, onions, garlic, tahini, curry powder, chili powder, salt, pepper and canola oil until smooth; add to shredded veggie mixure. Drain cracked wheat in strainer (press with back of spoon to be sure to remove all excess liquid); add to bowl w/ veggies. Add bread crumbs and refrigerate for 1 hour. Shape into burgers (wet your hands for this one). To cook on grill, lightly brush with oil and cook 3 mins per side.
* cracked what and bulgur are NOT the same- bulgur is parboiled and dried and then has the outer layers stripped before cracking- not so with cracked wheat. You can find real cracked wheat in Indian Food Stores, commonly called daliya.