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.
Recipe provided by:
Reader's Digest
|
Vegetables for Vitality
|
2½ tbsp extra virgin olive oil
|
|
1 large onion, finely chopped
|
|
1 garlic clove, finely chopped
|
|
300 g (10½ oz) carrots, coarsely grated
|
|
300 g (10½ oz) courgettes, coarsely grated
|
|
1½ tsp ground cumin
|
|
1½ tsp ground coriander
|
|
3 tbsp wholenut peanut butter
|
|
2 tbsp chopped fresh coriander
|
|
100 g (3½ oz) fresh wholemeal breadcrumbs
|
|
1 egg, beaten
|
|
salt and pepper
|
|
To serve:
|
|
2 tomatoes, seeded and chopped
|
|
2 tbsp tomato ketchup, chutney or relish
|
|
4 sesame burger buns
|
|
2 tbsp mayonnaise (optional)
|
|
4 iceberg lettuce leaves, shredded
|
|
1 shallot, thinly sliced
|
Preparation method
|
1.
|
|
Heat 2 tbsp of the oil in a large non-stick frying pan. Add the onion and garlic, and cook over a moderate heat for 5 minutes, stirring frequently, until the onion is soft and beginning to brown. Add the carrots and courgettes, and fry for a further 10 minutes, stirring, until the vegetables have softened.
|
|
2.
|
|
Stir in the ground cumin and coriander, the peanut butter, fresh coriander and seasoning to taste, and mix well. Remove the pan from the heat and set aside to cool slightly.
|
|
3.
|
|
Mix in the breadcrumbs and egg until thoroughly combined. The mixture should bind together well. Shape the mixture into 4 thick burgers about 10 cm (4 in) in diameter.
|
|
4.
|
|
Wipe out the pan with kitchen paper, then add and heat the remaining 1/2 tbsp of oil. Fry the burgers over a low to moderate heat for about 5 minutes on each side, or until they are firm and golden.
|
|
5.
|
|
To serve, stir the tomatoes and ketchup together with seasoning to taste. Split the burger buns in half horizontally and toast the cut sides. Spread 1 tsp mayonnaise, if using, on each bun, then add some lettuce and a burger to each. Spread with the tomato mixture and top with the shallot slices. Replace the tops of the buns and serve.
|
Copyright
Copyright by The Readers Digest Association, Inc. 2004
Some more ideas
*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.
Plus points
*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.
Each serving provides
A, B1, C, folate, B6, E, niacin, B12, calcium, copper, iron, potassium, zinc