Bean vege burgers
Serves: 4
Time to make: 20 mins
Total cost: $12.00 / $3.00 per serve
(at time of publication)
Ingredients
- Patties
- 2 x 425g cans four-bean mix, drained, rinsed
- ⅓ cup (60g) roughly chopped oil-free sun-dried tomatoes
- ¼ cup finely chopped fresh chives
- 2 cloves garlic, crushed
- ½ teaspoon chilli flakes
- ½ cup dried breadcrumbs
- olive oil spray
- To serve
- 4 whole grain bread rolls, sliced in half
- 4 lettuce leaves
- 2 tomatoes, sliced
- 225g can sliced beetroot, drained
- ¼ cup hummus
Instructions
1 Place beans in a food processor and blend until roughly chopped, or mash with a fork. Transfer to a large bowl. Add sun-dried tomatoes, chives, garlic, chilli flakes and 1/4 cup breadcrumbs. Combine well. Shape into 4 patties.
2 Place remaining breadcrumbs in a shallow bowl. Lightly coat patties with crumbs. Spray patties with olive oil.
3 Heat a large non-stick frying pan over a medium heat. Add patties and cook each side for 2-3 minutes or until golden and heated through.
4 To serve, place base of rolls on 4 serving plates. Top with lettuce, bean patty, tomato, beetroot and a spoonful of hummus. Cover filling with top of rolls. Serve.
Nutrition Info (per serve)
Kilojoules 2030kJ
Calories 485cal
Protein 27g
Total fat 12g
–Saturated fat 3g
Carbohydrates 60g
–Sugars 18g
Dietary fibre 17g
Sodium 860mg
Calcium 130mg
Iron 6mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Ian Wallace
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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