Bulgur Bean Burgers - PCOS-Friendly Recipe

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.