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Bean Beef Burgers

“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.
  • Makes
    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 large 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

  • 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.
  • In a large bowl, combine the egg, bulgur and bean mixture. Crumble beef over mixture and mix well. Shape into six patties.
  • 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.
Nutrition Facts
1 each: 307 calories, 8g fat (2g saturated fat), 54mg cholesterol, 517mg sodium, 42g carbohydrate (5g sugars, 9g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.
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