Bulgur-Vegetable Burgers with Tahini Slaw
This meal provides a serving each of whole grains, vegetables, and protein.
Nutrition Score per serving
(1 burger
1/2 cup slaw): 406 calories
12 g fat (26% of calories)
2 g saturated fat
51 g carbs
16 g protein
12 g fi ber
136 mg calcium
4 mg iron
681 mg sodium
Serves: 4
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients
| 2 | c | shredded cabbage (red, green, or a mix) |
| 2 | T | nonfat yogurt |
| 1 | T | tahini |
| 1⁄4 | t | cayenne pepper |
| 1⁄2 | c | bulgur |
| 1 | c | boiling water |
| 1⁄2 | c | canned white beans, well-drained |
| 2 | T | finely chopped roasted cashews |
| 1⁄2 | c | shredded carrots |
| 1⁄2 | c | fresh spinach, cut into thin ribbons |
| 4 | scallions, finely chopped | |
| 1⁄2 | t | salt |
| 1⁄2 | t | freshly ground black pepper1/2 teaspoon paprika |
| 1 | egg | |
| 1⁄2 | c | whole-wheat bread crumbs |
| 1 | T | olive oil |
| 4 | whole-wheat hamburger buns |
Instructions
Mix cabbage, yogurt, tahini, and cayenne in a small bowl; set aside. Combine bulgur and boiling water in a heatproof bowl. Cover and let soak for 30 minutes.
In a medium bowl, mash white beans into a paste with a wooden spoon. Stir in cashews, carrots, spinach, scallions, salt, pepper, paprika, and egg; add bread crumbs and bulgur and mix well. Form into 4-inch patties.
Heat oil in a skillet over medium heat. Cook the patties for 4 minutes, then flip and cook for 3 minutes more or until heated through and golden brown. Place each one on a bun and serve with slaw.
