Meat Recipes

Bulgur Bean Burgers

:goodhousekeeping.com

2012/10/05

660

Ingredients

• 1 cup(s) water
• Salt and ground black pepper
• 1/2cup(s) bulgur
• 1 can(s) (15 to 19 ounces) reduced-sodium black beans, rinsed and drained
• 1 container(s) (6 ounces) plain low-fat yogurt
  
• 1/4teaspoon(s) ground allspice
• 1/4teaspoon(s) ground cinnamon
• 1/4teaspoon(s) ground cumin
• 1/4cup(s) (packed) mint leaves, chopped
• Nonstick cooking spray
  
• 1 small shredded Kirby (pickling) cucumber
• 4 whole wheat hamburger buns
• 4 lettuce leaves
• 1 medium tomato, sliced

Directions

1. In 1-quart saucepan, heat water and 1/2 teaspoon salt to boiling over high heat. Stir in bulgur. Reduce heat to low; cover and simmer 10 to 12 minutes or until water is absorbed.
2. Meanwhile, in large bowl, with potato masher or fork, mash beans with 2 tablespoons yogurt until almost smooth. Stir in bulgur, allspice, cinnamon, cumin, and half of mint until combined. With lightly floured hands, shape bean mixture into four 3-inch-round patties. Spray both sides of each patty lightly with nonstick cooking spray.
3. Heat nonstick 12-inch skillet over medium heat until hot. Add burgers and cook 8 minutes or until lightly browned and heated through, turning them over once.
4. While burgers are cooking, prepare yogurt sauce : In small bowl, combine cucumber, remaining yogurt, remaining mint, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Makes about 1 1/4 cups.
5. To serve, divide lettuce, tomato slices, and burgers among buns; top with some yogurt sauce. Serve with remaining yogurt sauce.

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