LOW FAT--Tabbouleh Burgers

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* Exported from MasterCook *

 

Tabbouleh Burgers

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : May '97 Vegetarian

 

 

Amount Measure Ingredient -- Preparation Method

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1 cup chopped seeded peeled cucumber

1/2 cup plain low-fat yogurt

1 tablespoon chopped fresh dill

1 tablespoon rice vinegar

1/8 teaspoon salt

3/4 cup uncooked bulgur

1/2 cup boiling water

2 tablespoons fresh lemon juice

4 teaspoons olive oil -- divided

1/4 cup finely chopped green onions

2 tablespoons chopped pistachios

2 teaspoons ground cumin

2 teaspoons ground coriander

1/4 teaspoon salt

1/4 teaspoon ground red pepper

2 garlic cloves -- minced

1/4 cup chopped fresh parsley

1 (15-ounce) can chickpeas (garbanzo beans) -- rinsed

2 tablespoons all-purpose flour

2 large egg whites -- lightly beaten

Cooking spray

6 (1 1/2-ounce) hamburger buns

Parsley sprigs (optional)

 

Combine first 5 ingredients in a small bowl; cover and chill.

Combine bulgur, boiling water, and lemon juice in a bowl; stir well. Let stand

30 minutes or until liquid is absorbed.

Heat 2 teaspoons oil in a large non- stick skillet over medium heat. Add green

onions and the next 6 ingredients (green onions through garlic); sauté 1 minute

or until green onions are tender. Remove from heat; stir in parsley.

Place chickpeas in a food processor; process until ground. Add chickpeas and

green onion mixture to bulgur mixture; toss well. Add flour and egg whites; stir

well. Divide mixture into 6 equal portions, shaping into 3-inch patties.

Heat 2 teaspoons oil in skillet coated with cooking spray. Place over medium

heat until hot. Add patties; cook 3 minutes on each side or until browned. Place

patties on bottom halves of buns; dress with parsley sprigs, if desired. Top

each with 1/4 cup cucumber sauce and top half of bun.

 

Source:

" Cooking Light, May 1997, p.146 "

Copyright:

" © Cooking Light "

 

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Per serving: 348 Calories (kcal); 8g Total Fat; (19% calories from fat); 14g

Protein; 58g Carbohydrate; 0mg Cholesterol; 416mg Sodium

Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 1003 3010 3360 26124 0 218 218 0 0 0 1139 1139 0 0 0 0

20067 4422 2603 3231 0 713 1036