Beef and Bulgur Burger

Beef and Bulgur Burger
Fat 50% Carbs 30% Protein 20%
Percent Calories

1 serving of beef and bulgur burger contains 422 Calories. The macronutrient breakdown is 30% carbs, 50% fat, and 20% protein. This is a good source of protein (38% of your Daily Value), fiber (17% of your Daily Value), and potassium (14% of your Daily Value).

Makes
6 servings
Prep Time
15 minutes
Cook Time
40 minutes

Ingredients

Directions

  1. Preheat the oven to 400 degrees F. Grease a rimmed baking sheet or large roasting pan with the oil.
  2. Prepare bulgur as per package directions.
  3. Bring a large pot of water to a boil and salt it, to taste. Fill a large bowl with ice water. Wilt the spinach in the boiling water for about 30 seconds. Drain and immediately plunge into the ice water. Drain, squeeze tightly to dry thoroughly, and coarsely chop. Put the spinach in a bowl. Add ground beef.
  4. Add the onion, garlic, cayenne, and cumin. Sprinkle with 1/4 teaspoon salt and pepper, and stir. Add the egg and grains and mix until thoroughly combined using a rubber spatula or your hands. Shape into 6 burgers and put on the baking sheet or in the roasting pan. Transfer to the oven and roast for 20 to 30 minutes, or until firm and browned all over. (Carefully turn them once or twice for even cooking.)
  5. Place the burgers in the buns and top with any desired condiments. Enjoy!

Nutrition Facts

For 1 serving of beef and bulgur burger (206g)

Nutrient Value %DV
Calories 422
Fats 24g 31%
Saturated fats 7g 35%
Trans fats 1g
Cholesterol 88mg 29%
Sodium 398mg 17%
Carbs 32g 12%
Net carbs 27g
Fiber 5g 17%
Sugar 4g
Protein 21g
Calcium 122mg 12%
Iron 5mg 66%
Potassium 647mg 14%
Vitamin D 0.3μg 2%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 2861μg
Caffeine 0mg
Choline 95mg 17%
Copper 0.2mg 27%
Fluoride 17μg
Folate (B9) 156μg 39%
Lycopene 0μg
Magnesium 94mg 22%
Manganese 1mg 57%
Niacin 6mg 39%
Pantothenic acid 1mg 18%
Phosphorus 259mg 37%
Retinol 18μg
Riboflavin (B2) 0.4mg 30%
Selenium 29μg 53%
Theobromine 0mg
Thiamine 0.3mg 26%
Vitamin A IU 4875IU
Vitamin A 259μg 29%
Vitamin B12 2μg 71%
Vitamin B6 0.5mg 38%
Vitamin C 15mg 17%
Vitamin D IU 10IU
Vitamin D2 0μg
Vitamin D3 0.3μg
Vitamin E 3mg 17%
Vitamin K 232μg 194%
Zinc 4mg 39%
Sugars
Sugar 4g
Sucrose 0.2g
Glucose 0.3g
Fructose 0.2g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 7g 35%
Monounsaturated fats 12g
Polyunsaturated fats 2g
Trans fats 1g
Fatty Acids
Total omega 3 0.1g
Total omega 6 1g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 1g
Aspartic acid 2g
Cystine 0.3g
Glutamic acid 4g
Glycine 1g
Histidine 1g
Hydroxyproline 0.2g
Isoleucine 1g
Leucine 2g
Lysine 1g
Methionine 0.5g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.2g
Tyrosine 1g
Valine 1g

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