These nutritious vegetarian burgers are tasty enough to appeal to everyone. They hold their shape well yet remain wonderfully moist when grilled. A cherry tomato and basil salad is the perfect complement.
For spicy bean burgers, replace the tomato paste with 1½ tsp of your favourite curry paste. * Make soya bean and olive burgers. Cook a bunch of finely chopped spring onions and 1 seeded and finely chopped fresh red chilli in the 3 tsp oil for 3–4 minutes to soften, then stir in 1 grated courgette and cook for 2 more minutes; omit the tomato paste. Mash 2 cans soya beans, about 410 g each, drained and rinsed. Add the cooked vegetables together with 55 g (2 oz) chopped stoned black olives, a dash of soy sauce, 2 tbsp chopped fresh coriander and seasoning to taste. Shape into 8 burgers and brush with the remaining 2 tsp oil. Grill for 3–4 minutes on each side. Serve in halved pitta breads, allowing 2 burgers per person, and add 450 g (1 lb) plum tomatoes and 1/2 cucumber, both sliced.
Not only are cannellini beans packed with protein, they also contain many minerals, including iron, potassium, phosphorus and manganese. * Cheese is a very nutritious food to include in the diet. In general, the harder, more dense cheeses such as Cheddar contain more protein, calcium, phosphorus and B vitamins than softer cheeses.
A, selenium * B1, C, niacin, calcium, copper, iron, zinc * B2, B6, E, folate, potassium
I tried making this to the recipe and it wasn't too bad but I tried it again the following night with an extra carrot and one less tin of beans, some tikka paste instead of tomato paste and a handful or so of oats instead of breadcrumbs. As I'm a spice freak - I also added half a finely chopped chilli. I fried them using spray oil to reduce the oil content and they were amazing! Next I'm going to try them as little balls for dipping with pakora sauce! - 10 Feb 2012
Yum! These burgers are really easy to make, are quick to prepare and taste great. The sundried tomato paste give them a really nice flavour. - 15 Aug 2010