Tasty HFG burgers

Author: Niki Bezzant - Founding Editor

Photographer: iStockphoto.com

Serves: 6

Time to make: 35 mins

Ingredients

More weights & measures

450g lean beef mince
1 cup cooked beans, chickpeagarbanzoXsgarbanzosX, lentils (your choice), or 1 can (I used Ceres mixed salad beans)
1 carrot
1 courgettezucchiniX
½ large onion
6 hamburger buns (whole grain are good)
6 tablespoons hummus of your choice
6 teaspoons tomato salsa or chutney
2 cups salad greens
6 ripe tomatoes
salt and pepper

Instructions

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1 Put the mince in a large bowl. Drain the can of beans. Grate the carrot and courgette and add to the meat.

2 In a food processor or blender, mince the onion. Add the beans and process until you have a smooth purée (or chop the onion finely and mash the beans by hand).

3 Add this mixture to the meat and using clean hands, mix it all together until well blended. Form the mixture into burger patties – this should make at least 6, or more if you like them smaller.

4 Cook the burgers either on the barbecue or under a hot grill in the oven until well-cooked (test with a skewer – juices should run clear).

5 Spread buns with hummus and salsa, and construct your burgers with the cooked meat patties, lettuce and tomato.

HFG tip

By including beans and vegetables in the meat patties and using wholemeal rolls, we’ve increased the fibre from 3.7g to 7.8 g per burger.
This patty mixture also works well for meatballs.

Nutrition Info (per serve)

Calories 329 cal

Kilojoules 1375 kJ

Protein 27.2 g

Total fat 9.5 g

Saturated fat 2.9 g

Carbohydrates 34.2 g

Sugar 5 g

Dietary fibre 7.8 g

Sodium 435 mg

Calcium 80 mg

Iron 4.8 mg

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.