Chickpea and sweet potato burgers
Whizz sweet potato/kumara, chickpeas, spring onions, chilli and lemon zest to make these healthy vegetarian burgers that are low in calories and saturated fat.
Serves: 4
Time to make: 30 mins
Hands-on time: 15 mins
Ingredients
- 3 cups sweet potato/ kumara, peeled and chopped
- 2 tablespoons sweet chilli sauce
- 1 tablespoon lemon juice
- 400g can chickpeas in water, drained and rinsed
- 2 spring onions, finely chopped
- 1 teaspoon ground cumin
- ¼ teaspoon dried chilli flakes
- 1 teaspoon lemon zest
- 2 eggs, beaten
- 2 tablespoons chopped fresh flatleaf parsley
- spray oil
- 4 sourdough rolls, halved and toasted
- 100g baby spinach, 1 large tomato, sliced, ½ small avocado, sliced, and ⅓ cup low-fat feta, crumbled, to serve
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Instructions
1 Cook the kumara in a large pan of boiling water for 8 min or until very tender. Meanwhile, in a small bowl, combine the sweet chilli sauce and lemon juice, then set aside.
2 Drain the kumara, then whiz in a food processor with the chickpeas until roughly crushed. Add the spring onions, cumin, chilli flakes and lemon zest and whiz to combine. Gently stir in the eggs and parsley, then divide the mixture into 4 x 10cm burgers.
3 Spray a frying pan with a little oil, then put over a medium heat and cook the burgers for 2–3 min on each side until golden and cooked.
4 Top the bottom half of each roll with spinach leaves and a burger patty, then drizzle with the chilli dressing and add tomato and avocado slices, followed by the feta and the roll tops.
Nutrition Info (per serve)
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Calories 402cal
-
Kilojoules 1682kJ
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Protein 17.4g
-
Total fat 11.1g
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–Saturated fat 3.5g
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Carbohydrates 61.9g
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–Sugars 10.1g
-
Dietary fibre 9.8g
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Sodium 866mg
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Calcium 262mg
-
Iron 4.8mg
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.
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5 comments on Chickpea and sweet potato burgers
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An excellent vegetarian burger.
Unfortunately the mixture was too moist and was unable to form into patties.
Hi Kaz
If the mixture is too moist, feel free to add a little flour of fresh bread crumbs to bring it to the consistency you need.
Ok thank you ????
Sorry didn’t mean to use ???? It was a smiley face
Appreciate the suggestion