I made these for dinner last night, for about the thousandth time. Mike and I love these faux-burgers. While they do contain meat, the bulgur makes them a bit more healthy than your traditional burger. The cumin, cayenne & garlic provide a spicy, unique flavor and all the fiber fills you up- fast. Yum!
2 1/2 cups chicken stock or water
2 cups medium-grind bulgur
1 t salt
1 lb. extra lean ground beef
3 green onions, chopped finely
2 t ground cumin
1/2 t cayenne
1-2 garlic cloves, minced
1 medium cucumber, peeled & seeded & chopped into 1/4 inch pieces
3 T chopped oregano
2 T toasted pine nuts
2 oz. feta cheese, crumbled (about 1/3 cup)
2 T lemon juice
1 T olive oil
Salt and freshly ground pepper
4 whole wheat hamburger buns
In a medium saucepan over medium-high heat, bring the chicken stock to a simmer. Add the bulgur and 1 t of salt. Cover and turn off heat. Let stand for 10 minutes. Fluff bulgur with a fork, then cover and let sit another 5 minutes. Transfer to a large, shallow bowl and allow to cool.
In another medium bowl, place 1 cup of the cooled bulgur. Add ground beef, half of the green onions, cumin, cayenne and garlic. Mix with your hands until ingredients are well incorporated. Form into 4 patties. Grill, broil or cook patties in a nonstick fry pan (or on a George Foreman) about 5 minutes per side until done.
Meanwhile, prepare the bulgur salad by adding the remaining onions, cucumber, oregano, pine nuts, feta, lemon juice and olive oil to the remaining bulgur. Season to taste with salt & pepper.
Serve the burgers on whole wheat buns with your favorite things (I love lettuce, tomato & mustard, or, just crumbled feta, lettuce & cheese), along with 1/2 cup of the bulgur salad.
579 calories per serving (bulgur and salad)
18 g fiber
35 g protein
A little bit about bulgur (for those of us who never knew what it was until we found a yummy looking recipe): This Middle Eastern staple sounds more exotic than it is; bulgur is what's left after wheat kernels have been steamed, dried, and crushed. High in fiber and protein, and low in fat and calories, bulgur is another food that offers bulk and nutrients to fill you up without adding pounds. One thing to keep in mind- a cup of bulgur has fewer calories, less fat, and more than twice the fiber of brown rice. Bulgur doesn't lose much from its minimal processing; it remains high in protein and minerals. That means it's an ideal foundation for meals, allowing you to skip higher-fat protein sources, like most meats. Bulgur is also a standout in terms of its fiber content, just like whole wheat, and can help keep your digestive tract healthy as a result.
2 1/2 cups chicken stock or water
2 cups medium-grind bulgur
1 t salt
1 lb. extra lean ground beef
3 green onions, chopped finely
2 t ground cumin
1/2 t cayenne
1-2 garlic cloves, minced
1 medium cucumber, peeled & seeded & chopped into 1/4 inch pieces
3 T chopped oregano
2 T toasted pine nuts
2 oz. feta cheese, crumbled (about 1/3 cup)
2 T lemon juice
1 T olive oil
Salt and freshly ground pepper
4 whole wheat hamburger buns
In a medium saucepan over medium-high heat, bring the chicken stock to a simmer. Add the bulgur and 1 t of salt. Cover and turn off heat. Let stand for 10 minutes. Fluff bulgur with a fork, then cover and let sit another 5 minutes. Transfer to a large, shallow bowl and allow to cool.
In another medium bowl, place 1 cup of the cooled bulgur. Add ground beef, half of the green onions, cumin, cayenne and garlic. Mix with your hands until ingredients are well incorporated. Form into 4 patties. Grill, broil or cook patties in a nonstick fry pan (or on a George Foreman) about 5 minutes per side until done.
Meanwhile, prepare the bulgur salad by adding the remaining onions, cucumber, oregano, pine nuts, feta, lemon juice and olive oil to the remaining bulgur. Season to taste with salt & pepper.
Serve the burgers on whole wheat buns with your favorite things (I love lettuce, tomato & mustard, or, just crumbled feta, lettuce & cheese), along with 1/2 cup of the bulgur salad.
579 calories per serving (bulgur and salad)
18 g fiber
35 g protein
A little bit about bulgur (for those of us who never knew what it was until we found a yummy looking recipe): This Middle Eastern staple sounds more exotic than it is; bulgur is what's left after wheat kernels have been steamed, dried, and crushed. High in fiber and protein, and low in fat and calories, bulgur is another food that offers bulk and nutrients to fill you up without adding pounds. One thing to keep in mind- a cup of bulgur has fewer calories, less fat, and more than twice the fiber of brown rice. Bulgur doesn't lose much from its minimal processing; it remains high in protein and minerals. That means it's an ideal foundation for meals, allowing you to skip higher-fat protein sources, like most meats. Bulgur is also a standout in terms of its fiber content, just like whole wheat, and can help keep your digestive tract healthy as a result.
2 comments:
where can I find bulgur?
I do not know who you are... :)
Bulgur can be found at most grocery stores. I use "Bob's Red Mill" brand- they also make different kinds of oats, oatmeal, etc. I would look anywhere where different whole grains, etc. are sold.
I didn't even know what bulgur was until I found this recipe.
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