BEAN BEEF BURGERS

Bean Beef Burgers image

"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

Provided by Taste of Home

Categories Lunch

Time 30m

Yield 6 servings.

Number Of Ingredients 13

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

Steps:

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 : Calories 307 calories, Fat 8g fat (2g saturated fat), Cholesterol 54mg cholesterol, Sodium 517mg sodium, Carbohydrate 42g carbohydrate (5g sugars, Fiber 9g fiber), Protein 17g protein. Diabetic Exchanges