Ingredients:

• 500 grams of chopped cauliflower
• 1 half-boiled, chopped potato
• 2 cloves of garlic, chopped
• 2 cups of boiled chickpeas
• 1 cup of boiled corn
• 1 teaspoon soy sauce
• Salt to taste
• 1/4 teaspoon black pepper
• 2 tablespoons chopped parsley
• 2 tablespoons starch
• Half a lemon with zest
• 1/2 cup bulgur
• 1/2 cup sesame seeds
• 2 tablespoons oil for frying
• 1/2 teaspoon cumin, coriander, and paprika
• Bread (according to desired number)
• 1 onion, sliced into rings
• Lettuce leaves (optional)
• 1 green pepper, sliced into rings

Alternatives:

• Legumes: Instead of chickpeas, you can use red or black lentils, fava beans, or white beans. Each type adds a different flavor and texture to the burger.
• Vegetables: Try adding grated carrots, grated zucchini, grilled eggplant, or colorful bell peppers. You can also use leafy greens like spinach or kale.
• Plant-based proteins: In addition to bulgur, you can use quinoa, chia seeds, or crumbled tofu.

Preparation Method:

1. Soak the bulgur in water for two hours, then chop it.
2. Place the cauliflower and potatoes on the stove with garlic and a little oil.
3. Add the boiled chickpeas, corn, and parsley to the mixture on the stove, and stir well.
4. Add salt, pepper, spices, soy sauce, starch, and lemon juice to the mixture, and continue stirring until the mixture becomes slightly thickened.
5. Let the mixture cool, then add the bulgur and mix well. If necessary, a food processor can be used to blend the ingredients.
6. Divide the mixture into circular patties like burgers, and coat them with sesame seeds.
7. Fry the patties in deep oil until they turn golden brown.
8. Place the fried patties in the bread with onion rings, lettuce, and green pepper.

Additional Tips:

1. Soybeans: Soybeans can be used instead of bulgur after soaking them in water for two hours.
2. Extra Sauces: Vegan tartar sauce can be added according to preference when serving the burger, or tahini sauce or BBQ sauce can be used.
3. Fresh Herbs: Chopped mint or basil can be added to give a unique flavor.

Enjoy your meal!

Note: Be sure to check for any allergies to any of the ingredients listed in the recipe before preparing and consuming it, especially for sesame and soy, as these ingredients may cause allergic reactions in some individuals.

Benefits of Ingredients:

Vegetables (Cauliflower, Potatoes, Carrots, Zucchini):

• Fiber: Contributes to a feeling of fullness, improves digestion, and helps regulate blood sugar levels.
• Vitamins and Minerals: Rich in vitamins (such as Vitamin C, K) and minerals (such as potassium) essential for body health.
• Water: Helps with hydration and regulates body temperature.
• Antioxidants: Protects cells from damage and reduces the risk of chronic diseases.

Legumes (Chickpeas, Lentils, Fava Beans):

• Plant Protein: An excellent substitute for animal protein, necessary for tissue building and repair.
• Fiber: As mentioned earlier, fiber is important for digestive health.
• Iron: Helps in the transport of oxygen in the blood.
• Vitamins and Minerals: Contains a variety of vitamins and minerals such as folate and zinc.

Whole Grains (Bulgur, Quinoa):

• Fiber: Increases the feeling of fullness and helps control weight.
• Vitamins and Minerals: Rich in B-complex vitamins and many minerals.
• Complex Carbohydrates: Provides sustained energy for the body.

Seeds and Nuts (Sesame):

• Protein: A good source of plant-based protein.
• Healthy Fats: Contains monounsaturated and polyunsaturated fats, which help lower bad cholesterol levels.
• Fiber and Minerals: Rich in fiber and many minerals such as magnesium and zinc.

Spices and Herbs (Garlic, Parsley, Cumin, Coriander):

• Antioxidants: Protect the body from diseases.
• Anti-inflammatory Properties: Help reduce inflammation in the body.
• Flavor Enhancement: Adds a distinctive flavor to the recipe.

Additional Benefits:

• Cholesterol-free: Does not contain the harmful cholesterol found in meats.
• Low in Saturated Fats: Contains a lower amount of saturated fats compared to traditional burgers.
• Flexible and Customizable: The recipe can be adjusted to suit various tastes and dietary preferences.
• A Healthy Option for Vegetarians and Vegans: Provides a nutritious and delicious alternative to traditional burgers.