Recipe:

Beef and Bulgur Burgers

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Serves 6

The addition of bulgur wheat to these burgers not only helps stretch a meal but it also achieves a more delicately flavored burger with a lower fat content and higher fiber than traditional burgers. Substitute ground lamb for the beef, if you like.

Ingredients

2 cups water
1 cup bulgur wheat
Canola oil
1 1/4 pounds (95-percent) lean ground beef
1/2 cup chopped parsley
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon ground allspice
3/4 cup finely chopped red onion, plus sliced onion for garnish
Salt and pepper to taste
6 whole wheat hamburger buns, toasted
Green or red leaf lettuce
2 tomatoes, sliced

Method

Bring water to a boil in a small pot over medium high heat. Add bulgur, cover, reduce heat to medium low and simmer until water is almost absorbed and bulgur is just tender, about 10 minutes. Remove pot from heat and set aside for 5 minutes. Uncover pot, fluff bulgur with a fork and set aside until cooled.

Grease grill grates with oil and preheat to medium heat. Meanwhile, in a large bowl, mix together beef, bulgur, parsley, cumin, cinnamon, allspice and chopped onion. Form mixture into 6 patties and season all over with salt and pepper.

Grill patties, flipping once, until deep golden brown and cooked through, 5 to 7 minutes per side. (Alternatively, cook burgers using 1 tablespoon canola oil in a large skillet over medium heat.) Transfer burgers as done to hamburger buns, top with lettuce, tomatoes and sliced onions and serve.

Nutrition

Per serving (about 11oz/321g-wt.): 360 calories (80 from fat), 9g total fat, 2.5g saturated fat, 50mg cholesterol, 460mg sodium, 46g total carbohydrate (9g dietary fiber, 6g sugar), 26g protein

Tags: Family Friendly, Dairy Free, High Fiber

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.