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LighterLife low fat recipe: Veggie beanburgers with salsa

August 8, 2013 - Lite Plan, Recipes

Veggie Beanburgers_smallThese spicy veggie burgers are simple to make and very filling. We have served them with salsa but you could try topping them with some low-fat guacamole, Thai sweet chilli sauce or even some old-fashioned tomato ketchup – whatever takes your fancy.

Preparation: 15 minutes
Cooking: 30 minutes
Serves: 2

Per serving:
151 kcal
8g protein
29g carbs
2g fat

Ingredients

Method

  1. Preheat the oven to 200°C, gas mark 6.
  2. Heat the stock in a saucepan over a medium heat. When hot, add the onion, then cover and cook gently for 5 minutes, stirring occasionally. Add the carrot, red pepper and garlic and cook for a further 5 minutes. Add the coriander and chilli powder and stir for 2 minutes, then remove the pan from the heat.
  3. Mash the drained kidney beans in a bowl and mix in the fresh white breadcrumbs and chopped coriander. Add the onion mixture, mix well and season with black pepper.
  4. Divide the kidney bean mixture into four equal-sized portions and, using your hands, shape into burgers and coat lightly with the dried wholewheat breadcrumbs (see page 32).
  5. Place the burgers on non-stick greaseproof paper on a baking tray and bake in the preheated oven for about 10 minutes, until crisp and golden brown on one side, then turn them over and brown the other side.
  6. Serve the hot burgers with a spoonful of hot salsa and some fromage frais. Eat with a crisp mixed salad.

Tips

Or…
Vary the flavours by using different canned beans in this recipe. Choose from chickpeas, butter beans or haricot beans. Just drain and mash with the other ingredients in the same way.