Nutrition per serving may change if servings are adjusted.
1/3 cup bulgur, (see Note)
1/2 cup warm water
2 teaspoons extra-virgin olive oil
4 cups sliced onions, (4 medium)
2 teaspoons sugar
1/4 cup water
2 teaspoons balsamic vinegar
12 ounces lean ground beef
2 tablespoons tomato paste
1/4 cup chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 hamburger buns, split and toasted
Lettuce, for garnish
Combine bulgur with 1/2 cup warm water in a small bowl; let stand until the water is absorbed and the bulgur is tender, about 30 minutes.
Meanwhile, heat oil in a large nonstick skillet over low heat. Add onions and sugar; saute until the onions are very tender and golden, about 15 minutes. Stir in 1/4 cup water and vinegar. Season with salt and keep warm.
Preheat grill or broiler.
Combine the plumped bulgur, beef, tomato paste, parsley, salt and pepper in a medium bowl; mix thoroughly but lightly. Shape into four 3/4-inch-thick patties. Grill or broil on a lightly oiled rack until browned and cooked through, about 5 minutes per side. Place the patties on buns, top with the caramelized onions and garnish with lettuce.
Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don't confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, buylebanese.com.
381 calories;13 g fat(4 g sat); 7 g fiber; 44 g carbohydrates; 24 g protein; 48 mcg folate; 55 mg cholesterol; 11 g sugars; 0 g added sugars; 332 IU vitamin A; 13 mg vitamin C; 93 mg calcium; 4 mg iron; 581 mg sodium; 635 mg potassium
I left out the tomatoe paste and parsley but it still came out pretty good. The caramelized onions made it good and the burger itself was moist. Different but good tasting...not excellent.
Cons: burger is not very flavorful itself
November 22, 2009
My burger was moist and flavorful. I have never cooked with bulgur before but this was a nice addition. When carmelizing the onions I ended up turning up the heat. I sauteed the onions on low for 15 minutes as the directions stated but they were not turning golden brown so I turned the heat up to medium high then down to medium.
September 21, 2009
By: EatingWell User
My whole family liked these and wanted to have them again. Consensus is rare.
Jane, Colorado Springs, CO