Rating
0
Average: 0 (0 votes)
Active time
45 minutes
Total time
1 hour
Yield
4 burgers
Serving Size
1 burger
Nutritioni
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

Instructions
  1. 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.
  2. 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.
  3. Form into 4 large patties (or 6 smaller ones), about ½ 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).

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

Nutrition

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

Yield: 4 burgers

Serving Size: 1 burger

How'd it Taste?

Kara
0
This recipe looks good, however it is labeled as vegan which it is not. It has eggs, yogurt, Worcestershire sauce and mayo in the ingredient list.
kelly-oldways
0
Hi Kara, thank you for your keen eye! We have updated the recipe to not be labeled as vegan.

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