Ingredients
- 1 Tbsp olive oil to saute, plus 1 Tbspfor cooking patties
- 1/2 cup yellow onion, diced
- 2 garlic cloves, minced
- 1/2 cup bulgar, uncooked
- 1 (14 oz) can can black beans, rinsed, drained and mashed
- 1/2 cup whole wheat breadcrumbs
- 1/2 cup fresh cilantro, minced
- 3/4 tsp ground cumin
- 1/4 tsp cayenne
- 1/2 tsp pepper
- 1/4 tsp salt
- 1 1/2 Tbsp Worcestershire sauce
- 1 egg, slightly beaten
Steps
1. Heat olive oil in a small heavy saucepan over medium heat, sauté onion until golden, 5 to 7 minutes. Add garlic and bulgur to pan along with 1 cup of water. Cover and simmer on low until water is absorbed, about 15-18 minutes.
2. Put cooked bulgur in a large mixing bowl with mashed beans, breadcrumbs, cilantro, spices, and Worcestershire sauce, and mix well. Taste for flavor. Add slightly beaten egg and integrate into the mix.
3. Form into 4 large patties (about ½ cups of mixture per patty).
4. Chill at least 20 minutes.
5. In a large skillet over medium heat, add 1 tablespoon oil. When hot, drop in patties and cook until golden, about 5 minutes per side.
Per serving: Calories: 263; Total Fat: 9 g; Saturated Fat: 1 g; Total Carbohydrate: 37 g; Total Sugars: 6 g (Added, 0 g); Dietary Fiber: 9 g; Protein: 10 g; Sodium: 479 mg; Potassium: 406 mg; Calcium: 38 mg; Vitamin D: 4 mcg; Iron: 5 mg.
(Tbsp=tablespoon; tsp=teaspoons; g=grams; mg=milligrams; mcg = micrograms.)
Recipe and photo courtesy of Oldways Whole Grain Council, www.wholegrainscouncil.org.