These veggie burgers are a great combination of veg, breadcrumbs and mixed beans. Fantastic served on a bun with a little low fat mayo and ketchup, they also go great served with some thai sweet chili sauce on a bed of Brown Rice as a main meal.
Alternatively, they also work with Wholemeal Wraps, Wholemeal Pitta Breads or Flour Tortillas as a filling lunch.
The following recipe makes 8 burgers.Ingredients
• 1 teaspoon/5g of low fat butter spread
• ½ onion. Finely chopped
• ½ yellow pepper. Washed and finely chopped
• 1 medium/2 small cloves of garlic. Finely chopped
• 75g mixed peas and sweetcorn. Fresh or frozen. Soaked in boiling water for 5 minutes before use.
• 2 x slices of Weight watchers whole meal bread, blitzed with a hand blender
• 1 vegetable stock cube, crumbled
• ½ teaspoon of chili powder
• ½ teaspoon of chili flakes
• 400g tin of mixed beans. Drained and rinsed in cold
• a little salt and a good twist of black pepper
Method
- Heat a pan over a medium heat and add the butter. When it's bubbling, add the onion and pepper and stir fry for 5 minutes or so until softened.
- Add the garlic and continue to fry for a further minute or so.
- Add the drained mixed peas and sweetcorn and continue to fry for a further minute. Remove from the heat and allow to cool slightly.
- Meanwhile combine the breadcrumbs, stock cube, chili powder, chili flakes and beans in a bowl and mix to combine, mashing the beans with a fork.
- Next add the stir fried veg and stir to combine, seasoning well with salt and black pepper.
- Add the lightly beaten egg and mix in. If the mixture is too wet, you can add a few more breadcrumbs. If it's too dry, you can add a splash of low fat milk).
- To shape the burgers. Divide the mixture into eight pieces. (Divide in half, then quarters, then halve these to make eighths). Roll each section into a golf ball sized ball and then flatten out. Keep the burgers on a clean plate or sheet of tin foil until you're ready to grill them.
- Heat the grill to a medium to high heat and add the burgers. Grill for 10 to 15 minutes until they are browned and warmed through, turning frequently. (A slanted grill like a 'George Forman' would also work well).
- Transfer the burgers to warm plates and serve.
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