Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Pecan | 1 half (4g) | 20 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Watercress | 1 cup (34g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- ⅔ cup bulgur
- ¾ teaspoon salt, divided
- 1 cup boiling water
- 6 teaspoons extra-virgin olive oil, divided
- 8 ounces white or brown mushrooms, stems trimmed, wiped clean and chopped
- 1½ cups chopped onion (1 large)
- 1½ tablespoons balsamic vinegar
- ¾ cup pecan halves
- 1 large egg, lightly beaten
- ½ cup fine dry breadcrumbs
- freshly ground pepper to taste
- 8 whole-wheat buns (optional)
- watercress for garnish
- =
Directions
Place bulgur and ¼ teaspoon salt in a small bowl.
Pour the boiling water over, cover and set aside until the water is absorbed, about 20 minutes.
Drain in a sieve, pressing out excess liquid.
Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat.
Add mushrooms, onion and remaining ½ teaspoon salt; cook, stirring, until the vegetables are softened, 8 to 10 minutes.
Stir in vinegar.
Immediately transfer the mixture to a plate and let cool to room temperature, about 30 minutes.
Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes.
Transfer to a plate to cool.
Prepare blue cheese sauce, if using.
Combine the vegetable mixture and pecans in a food processor; pulse briefly until coarsely chopped.
Add egg and the bulgur; pulse briefly, scraping down the sides if necessary, until the mixture is cohesive but roughly textured.
Transfer to a bowl; stir in breadcrumbs and pepper. Mix well.
With dampened hands, form the mixture into eight ½-inch-thick patties, using about ½ cup for each.
Using 2 teaspoons oil per batch, cook 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through, about 4 minutes per side.
Meanwhile, split and toast buns, if using, to serve the burgers on.
Garnish the burgers with watercress and the cheese sauce, if desired.
Do-ahead: prepare through step 14.
Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months.
Thaw in the refrigerator before cooking.