Bulgur-Black Bean Veggie Burger

Heat olive oil in a small heavy saucepan over medium heat, sauté onion until golden, 5 to 7 minutes. Add garlic and 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 mashed beans, breadcrumbs, cilantro, spices, and Worcestershire suace, and mix well. Taste for ﬂavor. Add slightly beaten egg and integrate into the mix.
Form into 4 large patties (or 6 smaller ones), about ½ 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).

Banner Image:

BulgurBlackBeanVeggieBurger_CY_v2.jpg

Grain:

Bulgur [1]Wheat [2]

Ingredients:

1 tablespoon olive oil to sauté, plus 1 tablespoon for cooking patties

½ cup yellow onion, diced

2 garlic cloves, minced

½ cup bulgur, uncooked

1 (14-ounce) can black beans, rinsed, drained and mashed

½ cup whole wheat breadcrumbs

½ cup fresh cilantro, minced

¾ teaspoon ground cumin

¼ teaspoon cayenne

½ teaspoon pepper

¼ teaspoon salt

1 ½ tablespoons Worcestershire sauce

1 egg, slightly beaten

4 whole wheat hamburger rolls

Optional toppings: lettuce, tomato, red onion

For Lime-Cilantro Aioli:

¼ cup prepared mayonnaise

¼ cup nonfat Greek yogurt

1 lime, zest and juice

1 clove garlic, chopped

1 tablespoon chopped fresh cilantro

Active time:

45 minutes

Yield:

4 burgers

Nutrition:

Calories: 390 , Total Fat: 12 g, Saturated Fat: 2 g, Sodium: 660 mg, Carbohydrate: 59 g, Fiber: 11 g, Protein: 15 g

Author:

Karen Mansur, Oldways Whole Grains Council. This recipe was adapted from a recipe in Gourmet magazine.

Recipe tags:

Affordable Staff Favorites

Course:

Main dishes

Rating:

Description:

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.

Serving Size:

1 burger