Exotic-tasting spices and chopped prunes give Middle-Eastern flair to this succulent, healthy burger recipe. Serve the burgers with the cool, savory yogurt sauce and slices of ripe tomato, lettuce and sharp red onion.

EatingWell Test Kitchen
Source: EatingWell Magazine, Summer 2004

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Recipe Summary

total:
40 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Line a sieve or colander with cheesecloth and set over a bowl, leaving at least 1/2-inch clearance from the bottom. (Alternatively, use a coffee filter lined with filter paper.) Spoon in yogurt, cover and let drain in the refrigerator for at least 30 minutes and up to 1 hour, while you prepare the burgers.

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  • Combine bulgur with 1/2 cup warm water in a small bowl; let soak until the bulgur is tender and most of the water has been absorbed, 20 to 30 minutes. Drain any excess liquid.

  • Meanwhile, preheat grill.

  • Heat canola oil in a large nonstick skillet over medium heat. Add onion; cook, stirring often, until it softens, about 4 minutes. Add 2 cloves minced garlic and prunes; cook, stirring often, until fragrant, about 2 minutes. (Don't let the garlic burn.) Stir in cumin, coriander and allspice; cook, stirring constantly, for 1 minute. Add the remaining 2 tablespoons water; cook until it is absorbed, about 1 minute. Remove from heat.

  • Combine beef, egg, 1/4 teaspoon salt, pepper, the onion-prune mixture and the bulgur in a mixing bowl; mix thoroughly. Shape into four 3/4-inch-thick patties.

  • Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Grill the burgers over medium heat, turning once, until browned and cooked through, about 4 minutes per side. Warm pitas on the grill, if desired.

  • To prepare sauce, whisk the drained yogurt, the remaining 1 clove minced garlic, 1/8 teaspoon salt and olive oil in a small bowl. (Discard the whey.) Serve the burgers with the pitas and sauce.

Tips

Make Ahead Tip: Cover and refrigerate the sauce (Steps 1 & 7) for up to 1 day. Stir before using.

Fiber-rich bulgur is made from whole-wheat kernels that are precooked, dried and cracked. You can find it in natural-foods stores and large markets.

Nutrition Facts

376 calories; protein 26.1g 52% DV; carbohydrates 39.9g 13% DV; dietary fiber 5.2g 21% DV; sugars 10.1g; fat 13.2g 20% DV; saturated fat 4.2g 21% DV; cholesterol 102.7mg 34% DV; vitamin a iu 197.4IU 4% DV; vitamin c 2.7mg 5% DV; folate 33.9mcg 9% DV; calcium 137.3mg 14% DV; iron 3.6mg 20% DV; magnesium 74.8mg 27% DV; potassium 648.4mg 18% DV; sodium 456.7mg 18% DV; thiamin 0.2mg 21% DV.
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Reviews (1)

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1 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
04/03/2013
Delicious! I call these my healthy winter sliders. I grill them on my George Foreman. My family loves them. I have simplified the preparation though. I skip the sauteing step altogether. I marinate the lean beef or turkey for a few hours or overnight with the spices finely chopped onions minced garlic salt & pepper. I sometimes add fresh thyme. Right before forming the sliders I add the bulgur (or whole wheat couscous) the egg & the prunes ( or golden raisins). I serve them on Hawaiian mini buns. I will soon try adding cooked quinoa instead of the bulgur or whole wheat couscous and I will try them with a healthier bun. If you are not afraid of different flavor profiles try these! Read More
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