Monday 23 July 2012

Mushroom & chickpea burgers

Mushroom & chickpea burgers 

Ingredients

  • 1 tbsp olive oil
  • 250g chestnut mushrooms , finely chopped
  • 2 garlic cloves , crushed
  • 1 bunch spring onions , sliced
  • 1 tbsp medium curry powder
  • zest and juice ½ lemon
  • 400g can chickpeas , rinsed and drained
  • 85g fresh wholemeal breadcrumbs
  • 6 tbsp 0% Greek yogurt
  • pinch ground cumin
  • 2 mixed-grain muffins or rolls, toasted and halved
  • 2 plum tomatoes , sliced
  • handful rocket leaves

 

High in fibre and low in fat, these veggie burgers with spiced yogurt are the healthy way to enjoy fast food

Difficulty and servings

Easy Serves 4

Preparation and cooking times

Preparation time Prep 10 mins
Cook time Cook 20 mins
Vegetarian Freezable Vegetarian, Low-fat, Super healthy

Method

  1. Heat 1 tsp oil in a non-stick frying pan and cook the mushroom, garlic and spring onion for 5 mins. Mix in the curry powder, lemon zest and juice and cook for 2 mins or until mixture looks quite dry. Tip out onto a plate to cool slightly.
  2. Use a potato masher or fork to mash the chickpeas in a bowl, leaving a few chunky pieces. Add the mushroom mix and the crumbs, then shape into 4 patties. Fry in the remaining oil for 3-4 mins on each side until crisp and browned.
  3. Mix the yogurt with the cumin. Place half a muffin on each plate, then spread with the yogurt. Top with the burgers, a few slices of tomato and a little rocket.  

No comments:

Post a Comment