About this recipe: A few simple ingredients make really tasty meat-free burgers. If you want to barbecue them, the best method is to cook the burgers in advance and just heat them up over the coals, as this prevents them from sticking to the grilling rack. A crisp side salad is all that is needed with the burgers in their sesame-topped buns.
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*For beef and veggie burgers, add 450 g (1 lb) lean minced beef to the cooled vegetable mixture with the breadcrumbs and egg. Omit the peanut butter. Add 1 tbsp chilli powder instead of the ground cumin and coriander, if preferred. Shape the mixture into 8 burgers. Grill the burgers for 10 minutes, turning once. *These veggie burgers freeze well once cooked. Allow them to cool, then wrap them individually in cling film and place in a freezer bag to freeze. To serve, remove the required number, unwrap and reheat from frozen under a preheated moderate grill for about 15 minutes, turning occasionally, or for about 20 minutes in the oven at 200°C (400°F, gas mark 6), until thoroughly heated.
*Peanut butter contributes protein to these burgers, as does the wheat from the wholemeal breadcrumbs. Peanut butter is high in fat, but this is largely in a healthy monounsaturated form. *Both onions and garlic contain allicin, a phytochemical that has anti-fungal and antibiotic properties.
A, B1, C, folate, B6, E, niacin, B12, calcium, copper, iron, potassium, zinc