I found this recipe in Everyday Food magazine and it looked good, so I gave it a try. I’m trying to find new tasty recipes that are also healthy. These burgers were delicious and different in a very good way. I made a few changes that are reflected below. I also think this would be great with tzatziki, instead of the feta-yogurt sauce, but this sauce is much easier if you’re short on time. You can also make them meatless by adding 1/2 cup more of bulgur, and replace beef with 1 cup cheddar cheese and 1 egg white.
1/2 cup feta cheese
1/2 cup low-fat plain yogurt (I used Greek, but probably wouldn’t again because the flavor is too strong.)
In a small bowl, mash feta with a fork until smooth, then stir in yogurt and set aside.
around 1 lb. lean ground beef (I used 80% lean, but recipe called for 95%)
1/4 cup bulgur (this is a Mediterranean grain, a type of wheat) – I got whole-grain
1 can (15.5 oz.) chickpeas, rinsed and drained
1/3 cup mint leaves, roughly chopped
1/4 cup red onion, finely diced
In small heatproof bowl, combine bulgur and 1/2 cup of boiling water. Cover with plastic wrap and let sit for 10 minutes. Meanwhile, in a food processor, pulse chickpeas until coarsely chopped. Transfer to a large bowl and add beef, mint and onions. Drain bulgur. (I put a few paper towels in a colander to drain.) Add to chickpea mixture. Mix with your hands until everything is evenly combined and holds together when pressed into a ball. Divide into 1-inch-thick patties and season with salt and pepper.
Lightly coat a nonstick skillet (or grill pan) with non-stick spray and heat to medium-high. Add burgers and cook until browned and crispy on the outside and cooked through. Try to only flip them once as I had a hard time with them coming apart. Serve on buns with feta-yogurt sauce, cucumbers and tomatoes.
1 small cucumber, sliced
1 large tomato, sliced
Nutritional Information (per serving) – based on 95% lean beef:
525 calories, 13 g fat (5 g sat fat), 29 g protein, 74 g carbs, 9 g fiber