I found this recipe when perusing an old cookbook from my parent’s house. As soon as I saw the words “beef” and “bulgur” in the same title, I pounced.
What better way to make a high protein, high fiber, low cal meal than combining our grassfed beef and bulgur? Genius!
And here’s the thing… I really wasn’t expecting this to win the burger of the year award in the taste department. The health benefits of this little sandwich should rightfully outweigh any, ahem, weirdness that a bulgur burger might encompass.
To amp up the flavor profile, we took normal ketchup (without high fructose corn syrup – really important!) and added some of the ingredients of traditional catsup – vinegar, allspice, cinnamon.
So let’s cut to the chase…these were DELICIOUS. SHOCKINGLY! This burger cooks up a little differently, and I would only cook them in a skillet. The end result of this grassfed beef, bulgur, and catsup experiment is one tasty little meal that is really good for you. Recipe adapted from Better Homes and Gardens, “Grill It Right!”, published in 1993, and the homemade catsup recipe found here.
Grass Fed Bulgur Burgers
Serving Size: 8 servings
Prep time: 15 min.
Cook time: 15 min.
- 2 pounds Grass Fed Ground Beef
- 1/2 cup cooked bulgur
- 2 tablespoon fresh parsley, roughly chopped
- 3 cloves garlic, minced
- 2 egg whites, slightly beaten
- 1/2 cup ketchup (without high fructose corn syrup)
- ¼ teaspoon ground allspice
- 2 Tablesppons apple cider vinegar
- Sprinkle of cinnamon
- 2 teaspoons dried Italian seasoning
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup grated Parmesan & Romano cheese
- 1/2 teaspoon coarse Kosher salt
- 4 whole wheat buns
- Dijon Mustard
1.) Thaw ground beef in the refrigerator 24 hours prior to use. Bring ground beef to room temperature; prepare the bulgur according to directions on the package. While the bulgur cooks, roughly chop the parsley and mince the garlic. Set aside. Separate the egg whites and beat.
2.) Set aside. Prepare a ketchup sauce by combining the ketchup, allspice, apple cider vinegar, and cinnamon in a small bowl. Mix. Add cinnamon and allspice to taste. When the bulgur has cooled, gently combine the ground beef, bulgur, parsley, garlic, egg white, ketchup sauce, Italian seasoning, salt, pepper, and cheese in a large mixing bowl.
3.) Form the meat into 8 patties. Heat the oven to 350 degrees Farrenheit. Heat a cast-iron pan to high heat. Pour the Kosher salt into the pan, scattering it so it loosely covers the surface. Let roast for 15 seconds or so. Add the burgers (4 at a time). Cook until a seared crust forms and the burgers easily release from the cast-iron. Flip burgers and repeat the process – cook until a seared crust forms.
4.) Finish the burgers in the oven for approximately 5 minutes. Remove and tent cast-iron pan with aluminum foil for 5 to 10 minutes of carryover cooking. Grassfed beef is best enjoyed at a rare to medium-rare finish. If burgers need more cooking time to reach desired finish, simply put back in the oven for a few minutes. Briefly toast the wheat buns in the oven. Slather one side of a bun with good Dijon mustard. Place burger on bun and enjoy!
There you have it! I hope you enjoy this Grass Fed Bulgur Burger Recipe!