Chickpea & coriander burgers
High in fibre, low in fat and counting as 2 of your 5-a-day, this tasty veggie burger delivers on every level
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 10 mins
plus chilling
Vegetarian, Low-fat, Super healthy
Freeze cooked or uncooked
- In a food processor, whizz the chickpeas, lemon zest, lemon juice, cumin, half the coriander, the egg and some seasoning. Scrape into a bowl and mix with 80g of the breadcrumbs and the diced onions. Form 4 burgers, press remaining breadcrumbs onto both sides and chill for at least 10 mins.
- Heat the oil in a frying pan until hot. Fry the burgers for 4 mins each side, keeping the heat on medium so they don't burn. To serve, slice each bun and fill with a slice of tomato, a burger, a few red onion slices, some cucumber slices, a dollop of chilli sauce and the remaining coriander.
PER SERVING
344 kcalories, protein 15g, carbohydrate 56g, fat 8 g, saturated fat 1g, fibre 6g, sugar 6g, salt 1.3 g
Recipe from Good Food magazine, June 2011.
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http://www.bbcgoodfood.com/recipes/1364634/
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Ingredients
- 400g can chickpeas , drained
- zest 1 lemon , plus juice ½
- 1 tsp ground cumin
- small bunch coriander , chopped
- 1 egg
- 100g fresh breadcrumbs
- 1 medium red onion , ½ diced, ½ sliced
- 1 tbsp olive oil
- 4 small wholemeal buns
- 1 large tomato , sliced, ½ cucumber, sliced and chilli sauce, to serve
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 10 mins
plus chilling
Vegetarian, Low-fat, Super healthy
Freeze cooked or uncooked
Ingredients
- 400g can chickpeas , drained
- zest 1 lemon , plus juice ½
- 1 tsp ground cumin
- small bunch coriander , chopped
- 1 egg
- 100g fresh breadcrumbs
- 1 medium red onion , ½ diced, ½ sliced
- 1 tbsp olive oil
- 4 small wholemeal buns
- 1 large tomato , sliced, ½ cucumber, sliced and chilli sauce, to serve
PER SERVING
344 kcalories, protein 15g, carbohydrate 56g, fat 8 g, saturated fat 1g, fibre 6g, sugar 6g, salt 1.3 g
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11 February 2013
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