Almond, Bean & Grain Burgers

We've loaded our meatless burgers with flavor and texture from crunchy almonds, smooth chewy bulgur, aromatic shallots and garlic, and a sweet-peppery strawberry sauce.
Author:
Publish date:
Almond, Bean & Grain Burgers recipe

Almond, Bean & Grain Burgers

Nutritional Bonus: Each of these beef-free burgers packs a full day's dose of blood sugar–balancing manganese and almost half of your recommended requirement of fiber, which slows digestion and, in turn, the absorption of glucose.

OPTIONS:
For a little variety and a lower carbohydrate intake, swap your standard whole-wheat burger bun with a toasted whole-wheat English muffin or sandwich thins.

  • Duration
  • Cook Time
  • Prep Time
  • 4Servings

Ingredients

  • SAUCE
  • 1 tsp olive oil
  • 1 tbsp minced shallots
  • 1 tsp minced garlic
  • 1 cup fresh or frozen strawberries, whole and hulled
  • 1/4 tsp fresh ground black pepper
  • 1/2 tsp agave nectar
  • BURGERS
  • 1 1/2 tsp olive oil, divided
  • 1/4 cup minced shallots
  • 3 large cloves garlic, minced
  • 1/4 cup bulgur wheat
  • 1 1/2 cups cooked black beans
  • 1/4 cup sliced unsalted almonds, toasted
  • 1/2 tsp sea salt
  • 1/2 tsp fresh ground black pepper
  • 1/4 cup plain almond yogurt
  • 1/4 cup whole-wheat panko bread crumbs
  • 4 whole-wheat, sprouted-grain or multigrain hamburgers buns
  • Greens, such as arugula or spinach leaves, optional

Preparation

  1. Prepare sauce: Heat oil in a small saucepot on medium-high. Add shallots and garlic and sauté for 1 minute. Add strawberries and 1/4 cup water and simmer for 20 minutes, stirring often, until berries break down completely and liquid reduces and thickens. Stir in pepper and honey. Remove from heat and set aside.
  2. Prepare burgers: Heat 1 tsp oil in a medium saucepot on medium-high. Add shallots and garlic and sauté for 2 minutes, until shallots are soft and translucent. Add 1/3 cup water and bring to a boil. Stir in bulgur, return to a boil, cover and remove from heat. Let bulgur sit for 15 minutes to absorb water and cook.
  3. Meanwhile, add beans, almonds, salt and pepper to the bowl of a food processor. Pulse mixture 25 times, until a coarse paste begins to form.
  4. In a large mixing bowl, combine yogurt and bread crumbs. Add hot bulgur and mix thoroughly. Scrape bean-almond mixture into bowl and work ingredients together, either with clean hands or by folding with a large spatula. Divide mixture into 4 equal piles and form each into a 1/2-inch-thick patty. Place patties on a baking sheet or large plate lined with parchment paper and refrigerate for about 15 minutes, uncovered.
  5. Remove patties from refrigerator. Heat a large skillet (not nonstick) on high. Brush remaining 1/2 tsp oil over surface of skillet. When skillet is very hot, add patties and sear for 2 to 3 minutes per side. (NOTE: If your skillet is not large enough to hold all 4 patties without crowding, cook in batches.)
  6. Place 1 patty between each bun and spread about 1 tbsp strawberry sauce. Add greens, if desired.

Nutrition Information

  • Serving Size: 1 burger, 1 bun, 1 T sauce
  • Calories: 388
  • Carbohydrate Content: 61 g
  • Fat Content: 10 g
  • Fiber Content: 12 g
  • Protein Content: 16 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 477 mg
  • Sugar Content: 9 g
  • Polyunsaturated Fat Content: 2.5 g