Bulgur Bean Burgers

Satisfy vegetarians and meat eaters alike with these healthful, Middle Eastern–style burgers.

PREP: 20 minutes      GRILL: 15 minutes

MAKES: 4 burgers

1 cup water

teaspoon salt

½ cup bulgur

1 can (15 to 19 ounces) reduced-sodium black beans, rinsed and drained

1 container (6 ounces) plain low-fat yogurt

¼ teaspoon ground allspice

¼ teaspoon ground cinnamon

¼ teaspoon ground cumin

¼ cup loosely packed fresh mint leaves, finely chopped

nonstick cooking spray

1 small Kirby cucumber, shredded

teaspoon ground black pepper

4 lettuce leaves

1 ripe medium tomato (6 to 8 ounces), sliced

4 whole-wheat hamburger buns, split

1. In 1-quart saucepan, heat water and ½ teaspoon salt to boiling over high heat. Stir in bulgur. Reduce heat to low; cover and simmer until water is absorbed, 12 to 14 minutes.

2. 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. (Patties can be made ahead. Cover and refrigerate up to 1 day.) Spray both sides of each patty lightly with cooking spray.

3. Heat ridged grill pan over medium heat until hot. Add burgers and cook until lightly browned and heated through, about 15 minutes, turning them over once.

4. While burgers are cooking, prepare yogurt sauce: In small bowl, combine cucumber, pepper, remaining yogurt, remaining mint, and remaining ¼ teaspoon salt. Makes about 1 ¼ cups.

5. To serve, divide lettuce, tomato slices, and burgers among buns; top with some yogurt sauce. Serve with remaining yogurt sauce on the side.

EACH BURGER: About 295 calories, 16g protein, 58g carbohydrate, 3g total fat (1g saturated), 3mg cholesterol, 960mg sodium