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CHICKPEA, CARROT AND CORIANDER BURGERS

CHICKPEA, CARROT AND CORIANDER BURGERS

There’s nothing nicer than a BBQ when the sun’s shining. But you don’t always have to go for a greasy, heavy burger.

There is a lighter, vegetarian option which also tastes delicious. And it’s just what you need to keep your body feeling healthy and your taste buds happy.

SERIOUSLY? A VEGETARIAN BURGER?

Yes. Seriously. Did we mention it tastes good, too.

Chickpeas are full of fibre and great for your digestive system. They’re also a friendly source of protein, with each cup containing 15 grams.

As 2016 is the International Year of Pulses, there’s no better time to sample the benefits of vegetarian ingredients.

These burgers can be made ahead and chilled or frozen. Making double also pays off to save time on busy weekdays.

You could try substituting the chickpeas for butterbeans or blackbeans, and experimenting with different spices. A chilli, paprika or some grated lemon zest could all make very flavoursome burgers.

RECIPE

800g grated carrot

1 red onion

410g can of chickpeas

1 tbsp coriander

1 tbsp cumin

3 tbsp fresh coriander

2 cloves garlic

3 tbsp sesame seeds

1 egg

2 tbsp wholemeal flour (or use breadcrumbs)

3 tbsp olive oil

Salt and pepper

METHOD

  1. Put a third of the grated carrot into the food processor with the chickpeas, onion, garlic, eggs, spices and fresh coriander. Whizz to a paste. Season with salt and pepper.
  2. Heat 1 tbsp of oil, and cook the remaining carrot for around 10 minutes until soft. Tip the cooked carrot into the paste with the sesame seeds and breadcrumbs.
  3. Mix everything together well with your hands.
  4. With wet hands, divide the mixture into 8 burger shapes. Cover and place in the fridge for 30 minutes.
  5. Brush the remaining oil over the burgers. Heat a non-stick frying pan. Gently fry the burgers for about 5 minutes on each side, or until golden and crisp.
  6. Serve with toasted burger buns, a dollop of Greek yoghurt, and top with spinach.

 

the author

Kath Webb

Kath is a contributing writer for Hussle. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

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