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Bean Beef Burgers Recipe

Bean Beef Burgers Recipe

“When it comes to health, I know how important it is to boost fiber with something as simple as whole grains. So if you want to enjoy a burger without the fat and, as a bonus, sneak in more fiber, give these a try.” Jennifer Kunz — Austin, Texas
TOTAL TIME: Prep/Total Time: 30 min. YIELD:6 servings

Ingredients

  • 1 cup water
  • 1/2 cup bulgur
  • 1 can (15 ounces) black beans, rinsed and drained
  • 3 green onions, sliced
  • 1 tablespoon stone-ground mustard
  • 1 garlic clove, halved
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 egg, lightly beaten
  • 1/2 pound lean ground beef (90% lean)
  • 1 tablespoon canola oil
  • 6 whole wheat hamburger buns, split
  • Spinach leaves, sliced red onion and tomato

Directions

  • 1. In a small saucepan, bring water to a boil. Stir in bulgur. Reduce heat; cover and simmer for 15-20 minutes or until tender. In a food processor, combine the beans, onions, mustard and garlic. Cover and pulse until blended. Stir in salt and pepper.
  • 2. In a large bowl, combine the egg, bulgur and bean mixture. Crumble beef over mixture and mix well. Shape into six patties.
  • 3. In a large nonstick skillet, cook patties in oil in batches for 4-5 minutes on each side or until a thermometer reads 160° and juices run clear. Serve on buns with spinach, onion and tomato. Yield: 6 servings.

Nutritional Facts

1 burger (calculated without spinach, onion and tomato) equals 307 calories, 8 g fat (2 g saturated fat), 54 mg cholesterol, 517 mg sodium, 42 g carbohydrate, 9 g fiber, 17 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.

Wine Pairings

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.