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
- 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.
- Put cooked bulgur in a large mixing bowl with remaining ingredients and mix well.
- Form into 4 patties, about 1/2 cups of mixture per patty.
- 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.
- 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.
- 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
Leave a Reply