Lunch: Bulgur Bean Burgers

Satisfy vegetarians and meat-eaters alike with these healthful, Middle Eastern-style Bulgur Bean Burgers. No one will miss the beef when black beans and spices are providing first-class flavor.

This recipe includes fertility superfoods such as:

Cinnamon

Health and fertility benefits of Bulgur Bean Burgers

Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).

Ingredients

1 c. water
salt and ground black pepper
1/2 c. bulgur
1 can reduced-sodium black beans
1 container plain low-fat yogurt
1/4 tsp. ground allspice
1/4 tsp. ground cinnamon
1/4 tsp. ground cumin
1/4 c. mint leaves
nonstick cooking spray
1 small shredded Kirby (pickling) cucumber
4 whole wheat hamburger buns
4 lettuce leaves
1 medium tomato

Instructions

In 1-quart saucepan, heat water and 1/2 teaspoon salt to boiling over high heat. Stir in bulgur. Reduce heat to low; cover and simmer 10 to 12 minutes or until water is absorbed.
Meanwhile, in large bowl, with potato masher or fork, mash beans with 2 tablespoons yogurt until almost smooth. Stir in bulgur, allspice, cinnamon, cumin, and half of mint until combined. With lightly floured hands, shape bean mixture into four 3-inch-round patties. Spray both sides of each patty lightly with nonstick cooking spray.
Heat nonstick 12-inch skillet over medium heat until hot. Add burgers and cook 8 minutes or until lightly browned and heated through, turning them over once.
While burgers are cooking, prepare yogurt sauce: In small bowl, combine cucumber, remaining yogurt, remaining mint, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Makes about 1 1/4 cups.
To serve, divide lettuce, tomato slices, and burgers among buns; top with some yogurt sauce. Serve with remaining yogurt sauce.

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