Bulgur-Black Bean Vegetarian Burger

Bulgur-Black Bean Veggie Burger

Karen Mansur, Oldways and the Whole Grains Council

Packed with flavor and whole grain nutrition.  The Lime-Cilantro Aioli is a great addition, but switch it up by topping it with a chipotle mayo or your favorite condiment.

INGREDIENTS

1 tablespoon olive oil, plus additional for brushing
1 small onion, diced
1/2 cup bulgur
1 (14-oz) can black beans, rinsed, drained and mashed
1/2 cup whole wheat breadcrumbs
1 1/2 tablespoons Worcestershire sauce
1 egg, slightly beaten
2 garlic cloves, minced
1/2 cup fresh cilantro, minced
3/4 teaspoon ground cumin
1/4 teaspoon cayenne
1/2 teaspoon pepper
1/4 teaspoon salt
4 whole wheat hamburger rolls
Optional toppings: lettuce, tomato, red onion

For Lime-Cilantro Aioli
1/4 cup prepared mayonnaise
1/4 cup nonfat Greek yogurt
1 lime, zest and juice
1 clove garlic, chopped
1 tablespoon chopped fresh cilantro

INSTRUCTIONS

  1. Heat olive oil in a small heavy saucepan over medium heat, sauté onion until golden, 5 to 7 minutes. Add bulgur to pan along with 1 cup of water or broth.  Cover and simmer on low until water is absorbed, about 15-18 minutes.
  2. Put cooked bulgur in a large mixing bowl with remaining ingredients and mix well.
  3. Form into 4 patties, about 1/2 cups of mixture per patty.
  4. Chill at least 20 minutes.  While patties chill, prepare aioli by pulsing all ingredients in a blender or food processor until blended.  Chill until ready to use.
  5. In a large skillet over medium heat, add 1 tablespoon oil.  When hot, drop in patties and cook until golden, about 5 minutes per side.
  6. Serve on whole wheat rolls with Lime-Cilantro Aioli and desired toppings (lettuce, tomato, red onion, avocado)

This recipe was adapted from a recipe in Gourmet magazine.

 

Nutrition facts per serving:  Calories: 390 , Total Fat: 12 g, (Saturated Fat: 2 g), Sodium: 660 mg, Carbohydrate: 59 g, Fiber: 11 g,  Protein: 15 g.

makes: 4 burgers

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Posted by: CharlieKayCheyenne on

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