Chopped mushrooms
Prep time

Cook time

Total time


Serves: 8

  • ⅔ cup bulgur
  • ¾ teaspoon sea 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

  1. 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.
  2. 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.
  3. Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes. Transfer to a plate to cool.
  4. 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.
  5. With dampened hands, form the mixture into eight ½-inch-thick patties, using about ½ cup for each.
  6. 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, if desired.

Nutrition Information
Serving size: 1 burger Calories: 197 Fat: 12 g Carbohydrates: 19 g Sodium: 282 mg Fiber: 4 g Protein: 5 g