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
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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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
