Whole-grain bulgur (cracked parboiled wheat berries) bulks up this healthy burger recipe. Check the bulgur package directions--some brands just need a quick soak in boiling water, while others need to be cooked for up to 15 minutes. Serve with roasted potato wedges and sliced tomatoes.

Lia Huber
Source: EatingWell Magazine, September/October 2015
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Ingredients

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Directions

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  • Prepare bulgur according to package directions. Drain in a fine-mesh sieve, pressing to extract as much liquid as possible. Transfer the bulgur to a large bowl. Let cool for 5 minutes.

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  • Meanwhile, combine onion, vinegar, water and sugar in a medium saucepan. Bring to a boil and cook for 2 minutes. Remove from heat and set aside, stirring occasionally.

  • Add beef, blue cheese, celery salt (or salt) and pepper to the bulgur; use your hands to gently combine. Form the mixture into 4 burgers, about 4 inches in diameter.

  • Heat oil in a large nonstick skillet over medium heat. Cook the burgers until browned and an instant-read thermometer inserted into the thickest part registers 165 degrees F, 4 to 6 minutes per side. Drain the pickled onion. Serve each burger on a lettuce leaf, topped with onion.

Nutrition Facts

345.5 calories; protein 27.6g 55% DV; carbohydrates 17.3g 6% DV; exchange other carbs 1; dietary fiber 2.9g 12% DV; sugars 1.9g; fat 18.3g 28% DV; saturated fat 7.5g 37% DV; cholesterol 84.5mg 28% DV; vitamin a iu 629.5IU 13% DV; vitamin c 2.7mg 5% DV; folate 33.8mcg 8% DV; calcium 119.9mg 12% DV; iron 3mg 17% DV; magnesium 56.4mg 20% DV; potassium 472.3mg 13% DV; sodium 379.9mg 15% DV; thiamin 0.1mg 10% DV.

Reviews (1)

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1 Ratings
  • 5 star values: 1
  • 4 star values: 0
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Rating: 5 stars
12/14/2015
Healthier Delicious Burgers that are enjoyed by all. We enjoyed this recipe the first time we tried it. I had never cooked with bulgur wheat before but we are now fans including my husband and two young children. The burgers tasted lighter than regular hamburgers and they stayed together well with a really nice flavor. We wouldn't have guessed there was bulgur wheat in it. Highly recommended if you like beef burgers to try this one! Pros: The burgers stayed together. The carmelized red onions added a nice flavor. Cons: The carmelized red onions took a little longer than expected to cook up. Read More