A healthy burger with a bean and bulgur patty

Ingredients:

• 0.5 cup bulgur
• 2 tablespoons of vegetable oil
• 1 tbsp tomato paste
• 1 tsp chili powder
• 0.5 tsp ground cumin
• A large pinch of cayenne pepper
• 1/4 cup low-fat sour cream
• Zest and juice of 1 lime
• 1 can (425 g) kidney beans, rinsed
• 1/3 cup shredded Mexican cheese mixture, plus extra for sprinkling (optional)
• 2 tbsp. breadcrumbs
• 2 green onions, thinly sliced
• 1 ripe avocado
• 4 whole grain English muffins, split in half horizontally
• 1 cup sprouts, such as broccoli or alfalfa

Preparation:

1. Combine bulgur and 1.5 cups water in a small saucepan and bring to a boil. Reduce heat to medium, cover, and simmer until tender, 10-12 minutes. Drain and let cool completely.
2. Meanwhile, heat the vegetable oil in a small skillet over medium-high heat. Add the tomato paste, chili powder, cumin, and cayenne pepper and stir until the oil turns yellow and the spices are fragrant, about 45 seconds. Let the chili oil cool to room temperature.
3. In a small bowl, combine sour cream, lime zest and juice, a pinch of salt, and 1 tablespoon of water. Refrigerate until ready to serve.
4. Position a rack in the top part of the oven and preheat the oven to broil. Line a baking sheet with foil. In a large bowl, mash the beans, cooked bulgur, cheese, breadcrumbs, green onions, chili oil, and 1/2 teaspoon of salt with a potato masher until smooth and firm. Form into 4 equal patties, approximately 2 cm thick.
5. Place the patties on the prepared baking sheet and generously spray each one with cooking spray. Grill until golden brown, 4-5 minutes. Remove the baking sheet from the oven, flip each patty with a metal spatula, and spray with cooking spray. Grill until golden brown on the other side, another 4-5 minutes.
6. Halve the avocado, remove the pit, and slice the flesh. Place each patty on the bottom half of a muffin and sprinkle with grated cheese, if using; top with a little sour cream-lime sauce, avocado slices, and sprouts. Top with the top half of the muffin.