Middle Eastern Burgers Recipe

Looking for an easy Middle Eastern Burgers recipe? Learn how to make Middle Eastern Burgers using healthy ingredients.


Submitted by prettychikin

Makes 4 servings



from Eating Well Diabetes Cookbook

Recipe Ingredients for Middle Eastern Burgers

1/3 cup bulgur
1/2 cup warm water
1 teaspoon canola oil
1/2 cup chopped onion
2 cloves garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground allspice
12 ounces extra lean ground beef
1/4 cup Better 'n Eggs
1/4 teaspoon salt
1/4 teaspoon pepper
4 whole-wheat pita bread

Recipe Directions for Middle Eastern Burgers

  1. Preheat grilling pan or grill

  2. Combine bulgur with 1/2 cup warm water in a small bowl; let soak until the bulgur is tender and most of the water has been absorbed, 20 to 30 minutes. Drain excess liquid.

  3. Heat oil in a large nonstick skillet over medium heat. Add onion; cook, stirring often, until the onion softens, about 4 minutes. Add garlic; cook, stirring often, until fragrant, about 2 minutes. Stir in cumin, coriander and allspice; cook, stirring constantly, for 1 minute. Add remaining 2 tablespoons water; cook until it is absorbed, about 1 minute. Remove from heat.

  4. Combine beef, egg, salt, pepper, the onion-garlic mixture and the bulgur in a mixing bowl; mix thoroughly. Shape into four 3/4-inch-thick patties.

  5. Lightly oil the grill or grilling pan.Grill over medium heat, turning once, until browned and cooked through, about 4 minutes per side. Warm pitas in the oven. Serve the burgers with the pitas.

Categories

Main Dish

Nutrition Facts
Serving Size 222.3g
Amount Per Serving
Calories
383
Calories from Fat
78
% Daily Value*
Total Fat
8.7g
13%
Saturated Fat
2.9g
14%
Trans Fat
0.1g
Cholesterol
65mg
22%
Sodium
576mg
24%
Potassium
508mg
15%
Total Carbohydrates
46.4g
15%
Dietary Fiber
7.2g
29%
Sugars
1.5g
Protein
31.9g
Vitamin A 2% Vitamin C 3%
Calcium 6% Iron 28%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in sugar
  • High in manganese
  • Very high in selenium
  • High in zinc
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