Mushrooms and pine nuts give these “burgers” a terrific flavor. A food processor comes in handy for making the breadcrumbs and chopping the onions and mushrooms.
- 1/3 cup bulgur, (see Note)
- Yogurt-Garlic Sauce, (recipe follows)
- 3 slices whole-wheat bread
- 3 large cloves garlic, peeled
- 1/3 cup pine nuts, toasted
- 1 large onion, cut into 8 pieces
- 10 ounces button mushrooms, trimmed
- 1 tablespoon canola oil, or extra-virgin olive oil
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 1 large egg, lightly beaten
- 6 whole-wheat pita breads, (4-inch), toasted
- 6 lettuce leaves
- 1 cup diced tomato
- Place bulgur in a bowl and pour in boiling water to cover by 1 inch. Let stand until softened, 20 to 30 minutes.
- Meanwhile, prepare Yogurt-Garlic Sauce.
- Place bread in a food processor and process into fine crumbs. Transfer to a mixing bowl. With the motor running, drop garlic through the feed tube and process until minced. Add pine nuts and pulse until chopped. Add onion and pulse until chopped. Transfer to another bowl. Put mushrooms in the food processor and pulse until coarsely chopped.
- Heat oil in a large nonstick skillet over medium-high heat. Add the onion mixture and sauté until softened, about 3 minutes. Add the mushrooms and cook, stirring, until softened and most of their liquid has evaporated, 5 to 6 minutes more. Add the vegetables to the breadcrumbs.
- Drain the bulgur and stir into the vegetable-breadcrumb mixture. Season with salt and pepper. Add egg and mix well.
- Preheat broiler. Coat a baking sheet with cooking spray.
- Shape the burger mixture into 6 patties and place on the prepared baking sheet. Broil until lightly browned, 5 to 7 minutes per side. Tuck the burgers into pitas along with lettuce, tomato and the yogurt sauce.
Tips & Notes
- Note: Bulgur, a staple in the Middle East, is made from wheat kernels that have been steamed, dried and crushed. It can be simmered in broth or water for a fiber-rich pilaf, or it can simply be plumped in boiling water for use in salads or vegetarian patties.
Per serving: 267 calories; 11 g fat (1 g sat, 4 g mono); 36 mg cholesterol; 44 g carbohydrates; 12 g protein; 6 g fiber; 441 mg sodium; 396 mg potassium.
Nutrition Bonus: Fiber (23% daily value), Vitamin C (20% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 21/2 starch, 11/2 fat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Ease of Preparation
- Total Time
- 1 hour or less
- Middle Eastern