Beef and Bulgur Burger Recipe
The Beef and Bulgur Burger is a healthy alternative to traditional burgers. The patty is made by combining lean ground beef with bulgur, caramelized onions, cumin, cinnamon, allspice, and fresh parsley. Grilled to perfection, it is served on a whole wheat bun with arugula and tomato.
Ingredients
- 1 ⅔ cup cup bulgur wheat
- 1 ⅔ cups boiled water
- 2 tablespoon olive oil
- ½ onion thinly sliced
- 1 ¼ pounds lean ground beef
- 1 teaspoon cumin
- ½ teaspoon ground cinnamon
- ½ teaspoon allspice
- ½ cup fresh parsley chopped
Instructions
- Prepare bulgur by placing it into a bowl and adding 1 ⅔ cups boiling water. Allow to sit for 10 minutes or until water is fully absorbed. Then press the bulgur into a colander to remove excess water. Set aside.
- Prepare caramelized onions by adding olive oil to a skillet at medium heat. Once oil is heated, add the onions and season with salt and pepper. Cook, stirring until the onions are translucent and starting to brown, about 4 minutes. Set onions aside to cool.
- Prepare the burger patties by mixing bulgur, caramelized onions, ground beef, cumin, cinnamon, allspice, and fresh parsley together until fully combined. Form burger mixture into 6 patties.
- Cook patties on a greased grill on medium heat and cook for 5 to 7 minutes until each side is deep brown in color.
- Place burger patties on a 100% whole wheat bun and add arugula and fresh tomato slices on top. Enjoy!
Nutrition
Serving: 150gCalories: 311kcalCarbohydrates: 31gProtein: 25gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 0.3gCholesterol: 59mgSodium: 76mgPotassium: 536mgFiber: 8gSugar: 1gVitamin A: 431IUVitamin C: 7mgCalcium: 39mgIron: 4mg
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