Meat Free Monday: traffic light burger

veggie burger

We could all do with eating less meat, myself included, so in the spirit of Meat Free Mondays (see my post, Don’t have a cow, man!), I decided to make a couple of veggie burgers this evening. I squished them both into one bun as I was feeling particularly hungry, but don’t feel obliged to make both. They’re just as good on their own! What’s great about veggie burgers in general is they all follow the same basic principles – a can of beans or pulses (chickpeas, red kidney beans, black beans, mixed beans, lentils etc), an optional veg of your choice (beets, sweet potato or even frozen peas, broad beans or sweetcorn), a fresh or dried herb for flavour and a few spices, and you’re set. Here are my two favourites, but feel free to swap in whatever ingredients you have at home.

Screenshot 2015-02-11 at 15.30.51

Makes 6

2 medium sweet potatoes

1 small onion (red or white), peeled

1 large clove of garlic, peeled

olive oil

½ teaspoon cumin seeds, bashed

1 x 400g tin of chickpeas, drained

1 large egg, beaten

½ teaspoon paprika

½ teaspoon chilli powder

½ a bunch of fresh coriander

sea salt and black pepper

6 burger buns, to serve

optional: 1 ripe tomato, to serve

optional: 1 ripe avocado, to serve

optional: 1 fresh red chilli, to serve

tomato ketchup, to serve

Prick the sweet potatoes all over with a fork, then microwave on high for around 6 minutes, or until tender. Meanwhile, finely chop and add the onion and garlic to a pan with a splash of oil. Add the cumin seeds, then fry over a medium heat until softened slightly.

Halve and scoop out the potato flesh into a food processor or bowl, then add the onion mixture, chickpeas, egg and spices. Roughly chop the coriander stalks and half of the leaves, then add to the bowl. Season well and blitz (use a hand blender if you don’t own a processor). Divide and shape the mixture into six patties (or less depending how big you like them), place on a large plate, then pop in the fridge for 30 minutes to set.

Once set, heat a good splash of oil in a large non-stick frying pan. Add the patties and cook for around 4 minutes on each side, or until golden. Meanwhile, halve and toast the burger buns.

Squidge your burgers in between the toasted buns with a scattering of the reserved coriander leaves and your favourite relishes – I’ve used sliced tomato, avocado, chilli and a good dollop of ketchup.

Screenshot 2015-02-11 at 15.33.12

Makes 6

40g brown rice

1 small red onion, peeled

1 carrot, trimmed

1 beetroot, scrubbed and trimmed

1 x 400g tin of red kidney beans, drained

½ teaspoon paprika

½ teaspoon chilli powder

½ a bunch of fresh coriander or 1 teaspoon of dried mixed herbs

vegetable oil

tomato ketchup

sea salt and black pepper

6 burger buns, to serve

optional: 1 ripe tomato, to serve

optional: 1 ripe avocado, to serve

optional: 1 fresh red chilli, to serve

Cook the rice according to the packet instructions. Meanwhile, finely slice the onion and grate the carrot and beetroot into a bowl (or use the slicing attachment in a food processor). Drain and add the rice, along with the kidney beans, spices, herbs, 2 tablespoons of oil and a good squeeze of ketchup.

Season well, then blitz (use a hand blender if you don’t own a processor). Divide and shape the mixture into six patties (or less depending how big you like them), place on a large plate, then pop in the fridge for 30 minutes to set.

Once set, heat a good splash of oil in a large non-stick frying pan. Add the patties and cook for around 4 minutes on each side, or until golden. Meanwhile, halve and toast the burger buns.

Squidge your burgers in between the toasted buns with a scattering of the reserved coriander leaves (if using) and your favourite relishes – I’ve used sliced tomato, avocado, chilli and a good dollop of ketchup.

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One comment

  1. Pingback: Don’t have a cow, man! |

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