These 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
- 2 tablespoons vegetable stock or LighterLife Savoury Stock
- ½ onion, finely chopped
- 1 carrot, grated
- ½ red pepper, deseeded and
- finely chopped
- 1 garlic clove, crushed
- ½ teaspoon ground coriander
- ½ teaspoon chilli powder
- 1 x 200g (7oz) can red kidney beans, drained and rinsed
- 60g (2oz) soft white breadcrumbs
- 2 tablespoons chopped coriander
- freshly ground black pepper
- 60g (2oz) dried wholewheat breadcrumbs
- 2 dessertspoons hot salsa
- (see page 138)
- 2 tablespoons virtually fat-free
- plain fromage frais
- Preheat the oven to 200°C, gas mark 6.
- 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.
- 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.
- 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).
- 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.
- Serve the hot burgers with a spoonful of hot salsa and some fromage frais. Eat with a crisp mixed salad.
- Instead of oven-baking the burgers, you can cook them under a preheated grill or even over hot coals on a barbecue.
- If you don’t have any dried breadcrumbs, simply dust the burgers lightly with flour before grilling.
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.