Asian Turkey Burgers

Lighten up your burger by using low-fat turkey mince in place of beef.
  • 4 tbsp bulgur wheat
  • 120ml boiling water
  • 60ml rice wine vinegar
  • 1 tsp sugar
  • Salt and freshly ground black pepper
  • 1/4 cucumber, sliced 1/4cm thick
  • 1/4 small red onion, thinly sliced
  • 60ml (4 tbsp) plain low-fat yogurt
  • 1 tsp chilli garlic sauce
  • 340g lean ground turkey
  • 2 tbsp hoisin sauce
  • 2 spring onions, chopped
  • 1 tsp grated ginger
  • 1 clove garlic, grated
  • 2 tbsp chopped coriander, plus 4 tbsp whole leaves
  • 2 tsp vegetable oil
  • 4 whole-wheat hamburger rolls

Put the bulgur in a medium bowl and add the boiling water. Cover with cling film and let stand until the bulgur is tender, 45 minutes to 1 hour.

Meanwhile, in a medium bowl whisk the vinegar and sugar with a generous seasoning of salt and pepper until dissolved. Add the cucumber and onion, toss well and set aside to marinate for about 30 minutes.

In a separate small bowl combine the yogurt and chili garlic sauce. Season with salt and pepper and set aside.

Drain the bulgur and put into a large bowl. Add the turkey, hoisin, spring onions, ginger, garlic and chopped coriander and mix until just combined. Form into 4 equal sized patties.

Heat a large nonstick frying-pan over medium heat until very hot. Lightly brush both sides of each patty with oil and place in the skillet. Cook, turning once, until just cooked through, 3 to 4 minutes per side.

Drain the pickled vegetables and toss with the whole coriander. Spread some spicy yogurt sauce on the top and bottom of each bun and top with a burger patty and some pickles.

Inactive prep. time: 1 hour.

Nutritional analysis per serving: Calories 186; Total Fat 4 g (Sat Fat 0.4g, Mono Fat 0.7g, Poly Fat 1.5g) ; Protein 18g; Carb 23g; Fiber 3g; Cholesterol 23mg; Sodium 421mg

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