Bulgur Bean Burgers - PCOS-Friendly Recipe

Servings: 4

Lunch

This Bulgur Bean Burgers is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Satisfy vegetarians and meat-eaters alike with these healthful, Middle Eastern-style Bulgur Bean Burgers. No one will miss the beef when black beans and spices are providing first-class flavor.

Ingredients

1 c. water
salt and ground black pepper
1/2 c. bulgur
1 can reduced-sodium black beans
1 container plain low-fat yogurt
1/4 tsp. ground allspice
1/4 tsp. ground cinnamon
1/4 tsp. ground cumin
1/4 c. mint leaves
nonstick cooking spray
1 small shredded Kirby (pickling) cucumber
4 whole wheat hamburger buns
4 lettuce leaves
1 medium tomato

Instructions

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.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Cinnamon.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Bulgur Bean Burgers good for PCOS?

Yes, this Bulgur Bean Burgers recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

Cook Another PCOS-Friendly Lunch

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

Insulin-Balancing Buckwheat and Maca Powder Pancakes Anti-Inflammatory Collagen Golden Milk for PCOS PCOS Metabolic Support: Tallow-Roasted Pumpkin with Cinnamon Anti-Inflammatory Turmeric Kefir Latte for PCOS PCOS-Supporting Kefir Coffee Smoothie Anti-Inflammatory Kefir Golden Milk for PCOS

Browse All Lunch Recipes