Beef & Bulgur Burgers with Blue Cheese

Beef & Bulgur Burgers with Blue Cheese

1 Review
From: EatingWell Magazine, September/October 2015

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.

Ingredients 4 servings

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  • ½ cup bulgur
  • 1 cup sliced red onion
  • ½ cup red-wine vinegar
  • ½ cup water
  • 1 teaspoon sugar
  • 1 pound 90%-lean ground beef
  • ½ cup crumbled blue cheese
  • ½ teaspoon celery salt or ¼ teaspoon salt
  • ½ teaspoon ground pepper
  • 1 tablespoon extra-virgin olive oil
  • 4 large pieces green-leaf lettuce

Preparation

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  1. 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.
  2. 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.
  3. 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.
  4. 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°F, 4 to 6 minutes per side. Drain the pickled onion. Serve each burger on a lettuce leaf, topped with onion.

Nutrition information

  • Serving size: 1 burger & ¼ cup onion
  • Per serving: 346 calories; 18 g fat(7 g sat); 3 g fiber; 17 g carbohydrates; 28 g protein; 34 mcg folate; 85 mg cholesterol; 2 g sugars; 0 g added sugars; 630 IU vitamin A; 3 mg vitamin C; 120 mg calcium; 3 mg iron; 380 mg sodium; 472 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, ½ vegetable, 3 lean meat, ½ high-fat meat, ½ fat

Reviews 1

December 13, 2015
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By: EatingWell User
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.
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