Whole Grains Council Shares Awesome Bulgar Black Bean Veggie Burger Recipe

August 19, 2013
Posted in: News

The Whole Grains Council recently released a new recipe that packs a nutritional punch by using both black beans a bulgar. In their Bulgar-Black Bean Veggie Burger, the patty is full of whole grain nutrition and plenty of protein from beans. They top it with a lime-cilantro aioli, but you can feel free to switch that out for something with a bit less fat, like a greek yogurt-based ailoi.

Here’s the recipe. Scroll down to the end for some interesting nutrition facts!

Ingredients

Bulgar Black Bean Veggie Burger1 tablespoon olive oil, plus additional for brushing
1 small onion, diced
1/2 cup bulgur
1 (14-oz) can black beans, rinsed, drained and mashed
1/2 cup whole wheat breadcrumbs
1 1/2 tablespoons Worcesterchire sauce
1 egg, slightly beaten
2 garlic cloves, minced
1/2 cup fresh cilantro, minced
3/4 teaspoon ground cumin
1/4 teaspoon cayenne
1/2 teaspoon pepper
1/4 teaspoon salt
4 whole wheat hamburger rolls
Optional toppings: lettuce, tomato, red onion

For Lime-Cilantro Aioli
1/4 cup prepared mayonnaise
1/4 cup nonfat Greek yogurt
1 lime, zest and juice
1 clove garlic, chopped
1 tablespoon chopped fresh cilantro

Directions

  1. Heat olive oil in a small heavy saucepan over medium heat, sauté onion until golden, 5 to 7 minutes. Add bulgur to pan along with 1 cup of water or broth.  Cover and simmer on low until water is absorbed, about 15-18 minutes.
  2. Put cooked bulgur in a large mixing bowl with remaining ingredients and mix well.
  3. Form into 4 patties, about 1/2 cups of mixture per patty.
  4. Chill at least 20 minutes.  While patties chill, prepare aioli by pulsing all ingredients in a blender or food processor until blended.  Chill until ready to use.
  5. In a large skillet over medium heat, add 1 tablespoon oil.  When hot, drop in patties and cook until golden, about 5 minutes per side.
  6. Serve on whole wheat rolls with Lime-Cilantro Aioli and desired toppings (lettuce, tomato, red onion, avocado)

See the recipe on the Whole Grains Council website.

Here are the interesting facts about the beans and bulgar in this recipe:

  • The beans provide 35% of the protein, the bulgur only 16%.
  • The beans provide 27% of the carbohydrates and 46% of the fiber.
  • The bulgur provides 28% of the carbohydrates but only 32 % of the fiber.
  • The beans provide 31% of the iron, the bulgur only 12%.
  • The beans provide 39% of the potassium, the bulgur only 14%.