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 spray oil
- 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)
-
Calories 485cal
-
Kilojoules 2030kJ
-
Protein 27g
-
Total fat 12g
-
–Saturated fat 3g
-
Carbohydrates 60g
-
–Sugars 18g
-
Dietary fibre 17g
-
Sodium 860mg
-
Calcium 130mg
-
Iron 6mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
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.
