Healthy Chili Bean and Bulgur Burgers

Foodnetwork

Ready in: 50 minutes
Prep Time: 10 minutes
Cook Time: 40 minutes
Servings: 4

Ingredients

  • 1 ripe avocado
    Produce
  • 2 tablespoons breadcrumbs
    Pasta and Rice
  • 1/2 cup whole-kernel bulgur wheat
    Pasta and Rice;Ethnic Foods;Health Foods
  • 1 15-ounce can kidney beans, rinsed
    Canned and Jarred
  • Large pinch cayenne pepper
    Spices and Seasonings
  • 1 teaspoon chili powder
    Spices and Seasonings
  • 4 whole-wheat English muffins, split
    Bakery/Bread
  • 1/2 teaspoon ground cumin
    Spices and Seasonings
  • Zest and juice of 1 lime
    Produce
  • Kosher salt
    Spices and Seasonings
  • 1/4 cup reduced-fat sour cream
    Milk, Eggs, Other Dairy
  • 2 scallions, sliced
    Produce
  • 1/3 cup shredded Mexican-blend cheese, plus more for sprinkling, optional
    Cheese
  • 1 cup sprouts, such as broccoli or alfalfa
    Produce
  • 1 tablespoon tomato paste
    Pasta and Rice
  • 2 tablespoons vegetable oil
    Oil, Vinegar, Salad Dressing

Steps

  • Bring the bulgur and 1 1/2 cups water to a boil in a small saucepan. Reduce the heat to medium-low, cover and simmer until tender, 10 to 12 minutes. Strain, and let cool completely.
  • Meanwhile, heat the oil in a small skillet over medium-high heat.
  • Add the tomato paste, chili powder, cumin and cayenne, and whisk until the oil is yellow and the spices are fragrant, about 45 seconds.
  • Let the chili oil cool to room temperature.
  • Whisk together the sour cream, lime zest and juice, a pinch of salt and 1 tablespoon water in a small bowl. Refrigerate until ready to serve.
  • Position an oven rack at the top of the oven, and preheat the broiler. Line a baking sheet with foil. Mash the beans, cooked bulgur, cheese, breadcrumbs, scallions, chili oil and 1/2 teaspoon salt with a potato masher in a large bowl until the mixture is well combined and holds together when squeezed. Form into 4 uniform patties about 3/4 inch thick.
  • Arrange the patties on the prepared baking sheet, and generously coat each with cooking spray. Broil until a golden-brown crust forms, 4 to 5 minutes.
  • Remove the baking sheet from the broiler, flip each patty with a metal spatula and coat the tops with cooking spray. Broil until the tops are golden brown, 4 to 5 minutes more.
  • Halve, pit and slice the avocado. Put each patty on a muffin bottom and sprinkle with additional cheese if using; top with some sour cream-lime sauce, avocados and sprouts, and sandwich with the muffin top.

Nutrition

  • Calories: 505.05  cal  (25.25%)
  • Fat: 20.68  g  (31.82%)
  • Saturated Fat: 9.67  g  (60.42%)
  • Carbohydrates: 66.71  g  (22.24%)
  • Sugar: 3.64  g  (4.04%)
  • Cholesterol: 13.9  mg  (4.63%)
  • Sodium: 890.52  mg  (38.72%)
  • Protein: 17.22  g  (34.44%)
  • Manganese: 1.22  mg  (61.1%)
  • Fiber: 14.68  g  (58.73%)
  • Phosphorus: 341.65  mg  (34.17%)
  • Vitamin K: 33.61  µg  (32.01%)
  • Folate: 110.53  µg  (27.63%)
  • Magnesium: 100.47  mg  (25.12%)
  • Vitamin B1: 0.36  mg  (24.21%)
  • Potassium: 801.92  mg  (22.91%)
  • Copper: 0.44  mg  (22.16%)
  • Vitamin B2: 0.34  mg  (19.98%)
  • Vitamin B3: 3.82  mg  (19.07%)
  • Iron: 3.4  mg  (18.89%)
  • Calcium: 177.14  mg  (17.71%)
  • Vitamin B6: 0.34  mg  (17.16%)
  • Zinc: 2.31  mg  (15.39%)
  • Vitamin B5: 1.39  mg  (13.94%)
  • Vitamin C: 11.03  mg  (13.37%)
  • Vitamin E: 1.84  mg  (12.26%)
  • Vitamin A: 482.78  IU  (9.66%)
  • Selenium: 5.3  µg  (7.57%)
  • Vitamin B12: 0.22  µg  (3.59%)

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