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This weekend is the official start to burger season! Kick it off right with this tasty burger that's low in saturated fat and high in fiber and Vitamin A thanks to quick-cooking bulgur and a splash of baby spinach. You might also be surprised to find out that spinach is also a "good source" (giving you 10-19% of the Daily Value) of Vitamin C. And while bulgur is a wheat, so not gluten-free, it has more fiber than quinoa, oats, millet or buckwheat. I gave these burgers a sweet-savory bite by adding dried cherries and walnuts.
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Roasted Garlic Bulgur Burger
May 20, 2014
30 min or less active, appetizer, fall, main, sandwich, spring, summer, vegan, winter
This weekend is the official start to burger season! Kick it off right with this tasty burger that's low in saturated fat and high in fiber and Vitamin A thanks to quick-cooking bulgur and a splash of baby spinach. You might also be surprised to find out that spinach is also a "good source" (giving you 10-19% of the Daily Value) of Vitamin C. And while bulgur is a wheat, so not gluten-free, it has more fiber than quinoa, oats, millet or buckwheat. I gave these burgers a sweet-savory bite by adding dried cherries and walnuts.Information
Servings: 4
Time: About 25 minutes active; 90 minutes total
Price: About $9.25 total; $2.35 per burger
Nutrition (per serving):
Calories: 233.9
Protein: 7g
Fat: 6.4g
Saturated fat: 0.68g
Carbohydrates: 40.4g
Fiber: 8g
Sodium: 612.2mg
Cholesterol: 0mg
High In:
Good Source:
Low In:
Ingredients
- 1 head garlic
- 1 tsp EVOO
- 6" rosemary sprig, stripped of leaves
- 1 cup quick-cooking bulgur
- 1/4 cup walnuts, chopped
- 1/4 lb spinach or other green, cleaned and dried
- 1/2 cup dried cherries
- Buns and condiments, like Zucchini Relish, Herbed Mustard, and Hot Pepper Jelly
Preparation
- To roast the garlic, preheat oven/toaster oven to 350 degrees. Meanwhile, trim 1/4" from the top of the head to expose the cloves. Set in a small amount of foil, drizzle with EVOO and wrap up tightly. Bake 45 minutes, remove, open the foil and let cool.
- Meanwhile, add rosemary leaves, bulgur and 2 cups water or stock to a small pot over medium heat. Bring to a boil, turn down to low, cover and let cook 15 minutes. Remove from heat, pour off any extra water and let cool.
- In a small, dry pan, toast walnuts over medium heat for 2-3 minutes until fragrant. Remove from pan and set aside.
- In the same pan, coat with cooking spray and then add spinach. Cook until wilted, about 30-45 seconds. Remove from heat and drain, if watery.
- When garlic and bulgur are done, add everything to a food processor bowl, including the rosemary and cherries. Process until smooth or pulse to leave chunks. Refrigerate 30 minutes, or overnight if possible, to set and make it easier to work with.
- Divide into four patties and grill or cook in a pan over medium heat until browned on both sides. Enjoy with your favorite condiments.
