PREP: 30 minutes GRILL: 8 minutes STAND: 30 minutes MAKES 6 burgers
1⁄2 cup bulgur
1 cup boiling water
1 15- to 16-ounce can pinto beans, rinsed and drained
3⁄4 cup fine dry bread crumbs
1⁄2 cup chopped green onions (about 4)
1 medium carrot, peeled and coarsely shredded
1 egg, lightly beaten
2 tablespoons tahini
1 tablespoon soy sauce
1⁄2 teaspoon garlic powder
1⁄4 teaspoon cayenne pepper
1⁄4 teaspoon salt
1 tablespoon olive oil
1 recipe Honey Wasabi Coleslaw
6 whole wheat pita bread rounds, split crosswise and warmed
1 In a medium bowl combine bulgur, the boiling water, and a dash of salt. Cover bowl and allow to stand about 30 minutes or until bulgur is tender but still chewy. Drain through a fine-mesh sieve, pressing firmly to remove excess liquid. Return bulgur to bowl.
2 Add drained beans. Using a potato masher or fork, mash beans and bulgur together until thoroughly combined. Add bread crumbs, green onions, carrot, egg, tahini, soy sauce, garlic powder, cayenne pepper, and the 1⁄4 teaspoon salt; mix well.
3 Using wet hands, shape mixture into six 3⁄4 -inch-thick patties. Brush tops and bottoms of patties with olive oil.
4 For a charcoal grill, grill patties on the rack of an uncovered grill directly over medium coals for 8 minutes, turning once halfway through grilling time. (For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as above.)
5 Serve patties topped with Honey Wasabi Coleslaw in pita bread rounds.
PER BURGER: 490 cal., 18 g total fat (3 g sat. fat), 40 mg chol., 951 mg sodium, 71 g carb., 11 g fiber, 16 g pro.
Honey Wasabi Coleslaw
In a large bowl combine 21⁄2 cups finely shredded red and/or green cabbage; 2 medium carrots, peeled and shredded; 1⁄2 cup finely chopped red onion; 1⁄3 cup mayonnaise; 2 tablespoons rice vinegar; 2 tablespoons honey; 11⁄2 teaspoons prepared wasabi paste; and 1 teaspoon yellow mustard. Mix well. Serve immediately while vegetables are still crisp.
Tahini is an oily paste made of ground sesame seeds. It’s often used to make hummus and other Middle Eastern dishes. Find it in the Asian section of the supermarket or at an Asian or Middle Eastern market.